Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Canned Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Canned Cowpeas	24%	6%	70%

Macro Nutrients

	Toasted Sunflower Seeds	Canned Cowpeas	Recommended Dietary Allowance
Energy	42.4% 1228kcal	5.27% 153kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	1.75% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.4% 41g	21% 27g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	60% 23g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	61% 34g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Canned Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	4.4% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	118% 472μg	25.3% 101μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	5.95% 5.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Canned Cowpeas	Recommended Dietary Allowance
Calcium	11.3% 113mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	25.8% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	169% 13.5mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	24.4% 0.56mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	328% 2298mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	NA	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	38.8% 581mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.054% 2g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Toasted Sunflower Seeds vs Canned Cowpeas:

• Toasted Sunflower Seed Kernels no Salt have 4.3 times more Vitamin B1, 3.9 times more Vitamin B2, 11.9 times more Vitamin B3, 37.2 times more Vitamin B5, 17.9 times more Vitamin B6 and 4.7 times more Vitamin B9 than Canned Common Cowpeas.
• While Canned Common Cowpeas contain 1.9 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Canned Common Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Toasted Sunflower Seeds vs Canned Cowpeas:

• Toasted Sunflower Seed Kernels no Salt have 2.9 times more Calcium, 15.7 times more Copper, 7 times more Iron, 4.6 times more Magnesium, 7.5 times more Manganese, 16.5 times more Phosphorus, 2.9 times more Potassium and 7.6 times more Zinc than Canned Common Cowpeas.
• While Canned Common Cowpeas contain 97.7 times more Sodium and 79.6 times more Water than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• Toasted Sunflower Seed Kernels no Salt have 8 times more Energy, 103.3 times more Fat, 41.3 times more Saturated Fat, 249.3 times more Omega 6, 1.5 times more Carbohydrate, 3.5 times more Fiber and 3.6 times more Protein than Canned Common Cowpeas.
• Both Toasted Sunflower Seed Kernels no Salt and Canned Common Cowpeas have similar amounts of Omega 3 per 7 oz.
• Both Toasted Sunflower Seed Kernels no Salt as well as Canned Common Cowpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.