Comparing Nutrients in 100 calories Oil Roasted Sunflower Seeds VS Boiled Leafy Tips Cowpeas

Weight per 100 calories

• Oil Roasted Sunflower Seeds: 17g
• Boiled Leafy Tips Cowpeas: 455g

Oil Roasted Sunflower Seeds have 26.9 times more energy per 100g than Boiled Leafy Tips Cowpeas. It has very high energy density when compared to other foods. Boiled and Drained Leafy Tips Cowpeas having very low energy density.

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Boiled Leafy Tips Cowpeas?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Boiled Leafy Tips Cowpeas	61%	3%	36%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Boiled Leafy Tips Cowpeas	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.93% 8.67g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	3.73% 1.2g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	4.83% 0.077g	1.6g per day for Men 19-50 years
Omega 6	34% 5.78g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.97% 3.87g	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	0.72% 0.53g	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	0% 0g	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	% 0.13g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	4.7% 1.8g	NA	38g per day for Men 19-50 years
Protein	6.05% 3.4g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Boiled Leafy Tips Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.6% 132μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.64% 0.047mg	49.7% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	47.2% 0.61mg	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	9.9% 39.5μg	68% 273μg	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	0.21% 0.19mg	93% 83.6mg	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	41% 6.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.52μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Boiled Leafy Tips Cowpeas	Recommended Dietary Allowance
Calcium	1.47% 14.7mg	31.4% 314mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	77.8% 0.7mg	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	9.04% 0.72mg	62% 4.95mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.5mg	67% 282mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	81.4% 1.87mg	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	27.5% 192mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	2.4% 81.6mg	47% 1595mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	7.44% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.51mg	1.8% 27.3mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.007% 0.26g	11.2% 415g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Boiled Leafy Tips Cowpeas Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Boiled Leafy Tips Cowpeas?

Lets compare vitamin content per 100 calories of Oil Roasted Sunflower Seeds vs Boiled Leafy Tips Cowpeas:

• 100 calories of Oil Roasted Sunflower Seeds have 5.6 times more Vitamin B5 than Boiled Leafy Tips Cowpeas.
• While 100 kcal of Boiled and Drained Leafy Tips Cowpeas contain more Vitamin A, 21.5 times more Vitamin B1, 13.6 times more Vitamin B2, 6.6 times more Vitamin B3, 4.6 times more Vitamin B6, 6.9 times more Vitamin B9 and 450.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 100 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Leafy Tips Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Oil Roasted Sunflower Seeds vs Boiled Leafy Tips Cowpeas:

• 100 calories of Oil Roasted Sunflower Seeds have 3.2 times more Selenium than Boiled Leafy Tips Cowpeas.
• While 100 kcal of Boiled and Drained Leafy Tips Cowpeas contain 21.3 times more Calcium, 2.3 times more Copper, 6.9 times more Iron, 13.1 times more Magnesium, 5.3 times more Manganese, 19.6 times more Potassium and 1595.3 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Boiled Leafy Tips Cowpeas contain similar levels of Phosphorus and Zinc per 100 calories.
• 100 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oil Roasted Sunflower Seeds have 19.1 times more Fat, 10.1 times more Saturated Fat and 53 times more Omega 6 than Boiled Leafy Tips Cowpeas.
• While 100 kcal of Boiled and Drained Leafy Tips Cowpeas contain 5.6 times more Omega 3, 3.3 times more Carbohydrate and 6.3 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Boiled Leafy Tips Cowpeas offer comparable quantities of Energy per 100 calories.
• 100 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 100 calories of Boiled Leafy Tips Cowpeas provide inadequate amounts of Omega 6