Comparing Nutrients in 500 calories Catjang CowpeasVS Sunflower Seeds

Weight per 500 calories

Catjang Cowpeas

146g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 1.7 times more energy per unit of mass than Raw Catjang Cowpeas, which is very high in comparison to other foods. Catjang Cowpeas having high energy density.

Which food has more nutrients per 500 calories - Catjang Cowpeas or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Catjang Cowpeas

27%

68%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Catjang Cowpeasvs Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.1%3g

Fat

45.4%44g

3 gvs44 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.47%0.79g

Saturated Fat

12%3.8g

0.79 gvs3.8 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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29.7%0.48g

Omega 3

3.2%0.051g

0.48 gvs0.051 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.83%0.82g

Omega 6

116%19.7g

0.82 gvs19.7 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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67%87g

Carbohydrate

13%17g

87 gvs17 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

3.1%2.24g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs2.24 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%2.14g

NA gvs2.14 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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41%15.6g

Fiber

19.4%7.36g

15.6 gvs7.36 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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62%34.8g

Protein

31.8%17.8g

34.8 gvs17.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Catjang Cowpeasvs Sunflower Seeds

0.32%2.9μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

2.9 μgvs2.57 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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82.6%0.99mg

Vitamin B1

106%1.27mg

Thiamine

0.99 mgvs1.27 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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19%0.25mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.25 mgvs0.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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25.5%4.07mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

4.07 mgvs7.14 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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44%2.2mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

2.2 mgvs0.97 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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40.5%0.53mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.53 mgvs1.15 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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233%931μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

931 μgvs194 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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2.43%2.2mg

Vitamin C

1.33%1.2mg

Ascorbic acid

2.2 mgvs1.2 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

201%30mg

Tocopherols and Tocotrienols

NA mgvs30 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Catjang Cowpeasvs Sunflower Seeds

12.4%124mg

Calcium

6.68%66.8mg

124 mgvs66.8 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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172%1.54mg

Copper

171%1.54mg

1.54 mgvs1.54 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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181%14.5mg

Iron

56%4.5mg

14.5 mgvs4.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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116%485mg

Magnesium

66.3%278mg

485 mgvs278 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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98%2.25mg

Manganese

72.6%1.67mg

2.25 mgvs1.67 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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91%638mg

Phosphorus

80.7%565mg

638 mgvs565 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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59%2004mg

Potassium

16.2%552mg

2004 mgvs552 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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24%13.3μg

Selenium

82.5%45.4μg

13.3 μgvs45.4 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5.64%84.5mg

Sodium

0.51%7.7mg

84.5 mgvs7.7 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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81%8.9mg

Zinc

39%4.3mg

8.9 mgvs4.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.44%16g

Water

0.11%4.05g

16 gvs4.05 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Catjang Cowpeas vs Sunflower Seeds:

Raw Catjang Cowpeas have 2.3 times more Vitamin B5 and 4.8 times more Vitamin B9 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.3 times more Vitamin B1, 1.8 times more Vitamin B3 and 2.2 times more Vitamin B6 than Raw Catjang Cowpeas.
Both Raw Catjang Cowpeas and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 500 kcal.
Both Raw Catjang Cowpeas as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Catjang Cowpeas vs Sunflower Seeds:

Raw Catjang Cowpeas have 1.9 times more Calcium, 3.2 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese, 3.6 times more Potassium, 11 times more Sodium and 2.1 times more Zinc than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.4 times more Selenium than Raw Catjang Cowpeas.
Both Raw Catjang Cowpeas and Dried Sunflower Seed Kernels have similar amounts of Copper and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Catjang Cowpeas have 9.3 times more Omega 3, 5.1 times more Carbohydrate, 2.1 times more Fiber and 2 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 14.6 times more Fat, 4.8 times more Saturated Fat and 24 times more Omega 6 than Raw Catjang Cowpeas.
Both Raw Catjang Cowpeas and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Raw Catjang Cowpeas as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Catjang CowpeasVS Boiled Catjang CowpeasSunflower SeedsVS Boiled Catjang CowpeasCatjang CowpeasVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Catjang CowpeasVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Catjang Cowpeas or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: