Comparing Nutrients in 100 grams Common Cowpeas VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Common Cowpeas	27%	3%	70%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Common Cowpeas	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11.6% 336kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.26g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	18.5% 24g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	3.77% 2.73g	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	28% 10.6g	29.2% 11g	38g per day for Men 19-50 years
Protein	42% 23.5g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Common Cowpeas	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	62% 0.8mg	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	158% 633μg	59.3% 237μg	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	1.67% 1.5mg	1.56% 1.4mg	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	2.6% 0.39mg	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Common Cowpeas	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 110mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	203% 1.83mg	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	103% 8.27mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	66.4% 1.53mg	92% 2.1mg	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	60.6% 424mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	32.7% 1112mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	30.6% 3.37mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Common Cowpeas vs Roasted Sunflower Seeds:

• Raw Common Cowpeas have 8 times more Vitamin B1, 2.7 times more Vitamin B9 and 1.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.4 times more Vitamin B3, 4.7 times more Vitamin B5, 2.3 times more Vitamin B6 and 66.9 times more Vitamin E than Raw Common Cowpeas.
• Both Raw Common Cowpeas and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 and Vitamin C per 100 g.
• Both Raw Common Cowpeas as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Common Cowpeas vs Roasted Sunflower Seeds:

• Raw Common Cowpeas have 1.6 times more Calcium, 2.2 times more Iron, 1.4 times more Magnesium, 1.3 times more Potassium and 5.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Copper, 1.4 times more Manganese, 2.7 times more Phosphorus, 8.8 times more Selenium and 1.6 times more Zinc than Raw Common Cowpeas.

Comparison of macro-nutrients per 100 grams:

• Raw Common Cowpeas have 2.9 times more Omega 3, 2.5 times more Carbohydrate, 2.5 times more Sugars and 1.2 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 39.5 times more Fat, 15.8 times more Saturated Fat and 95.6 times more Omega 6 than Raw Common Cowpeas.
• Both Raw Common Cowpeas and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 100 g.
• Both Raw Common Cowpeas as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.