Comparing Nutrients in 500 calories Young PigeonpeasVS Sunflower Seeds

Weight per 500 calories

Young Pigeonpeas

368g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 4.3 times more energy per unit of mass than Raw Young Pigeonpeas, which is very high in comparison to other foods. Young Pigeonpeas having average energy density.

Which food has more nutrients per 500 calories - Young Pigeonpeas or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Young Pigeonpeas

21%

11%

68%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Young Pigeonpeasvs 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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6.2%6.03g

Fat

45.4%44g

6.03 gvs44 g

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

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4.07%1.3g

Saturated Fat

12%3.8g

1.3 gvs3.8 g

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

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8.73%0.14g

Omega 3

3.2%0.051g

0.14 gvs0.051 g

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

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18%3.07g

Omega 6

116%19.7g

3.07 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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67.5%87.8g

Carbohydrate

13%17g

87.8 gvs17 g

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

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15.2%11g

Sugars

3.1%2.24g

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

11 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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49.3%18.8g

Fiber

19.4%7.36g

18.8 gvs7.36 g

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

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47.3%26.5g

Protein

31.8%17.8g

26.5 gvs17.8 g

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

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Vitamins

Young Pigeonpeasvs Sunflower Seeds

1.23%11μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

11 μgvs2.57 μg

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

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123%1.47mg

Vitamin B1

106%1.27mg

Thiamine

1.47 mgvs1.27 mg

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

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48%0.63mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.63 mgvs0.3 mg

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

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50.6%8.1mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

8.1 mgvs7.14 mg

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

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50%2.5mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

2.5 mgvs0.97 mg

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

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19.2%0.25mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.25 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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159%636μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

636 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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159%143mg

Vitamin C

1.33%1.2mg

Ascorbic acid

143 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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9.56%1.43mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

1.43 mgvs30 mg

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

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73.5%88.2μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

88.2 μgvs0 μg

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

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Minerals

Young Pigeonpeasvs Sunflower Seeds

15.4%154mg

Calcium

6.68%66.8mg

154 mgvs66.8 mg

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

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54.7%0.49mg

Copper

171%1.54mg

0.49 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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73.5%5.9mg

Iron

56%4.5mg

5.9 mgvs4.5 mg

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

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59.5%250mg

Magnesium

66.3%278mg

250 mgvs278 mg

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

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92%2.1mg

Manganese

72.6%1.67mg

2.1 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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66.7%467mg

Phosphorus

80.7%565mg

467 mgvs565 mg

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

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59.7%2029mg

Potassium

16.2%552mg

2029 mgvs552 mg

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

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10%5.5μg

Selenium

82.5%45.4μg

5.5 μgvs45.4 μg

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

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1.23%18.4mg

Sodium

0.51%7.7mg

18.4 mgvs7.7 mg

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

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34.8%3.82mg

Zinc

39%4.3mg

3.82 mgvs4.3 mg

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

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6.55%242g

Water

0.11%4.05g

242 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 Young Pigeonpeas vs Sunflower Seeds:

Raw Young Pigeonpeas have 2.1 times more Vitamin B2, 2.6 times more Vitamin B5, 3.3 times more Vitamin B9, 119.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4.6 times more Vitamin B6 and 21 times more Vitamin E than Raw Young Pigeonpeas.
Both Raw Young Pigeonpeas and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
Both Raw Young Pigeonpeas as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Young Pigeonpeas vs Sunflower Seeds:

Raw Young Pigeonpeas have 2.3 times more Calcium, 1.3 times more Iron, 1.3 times more Manganese, 3.7 times more Potassium and 59.8 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.1 times more Copper and 8.2 times more Selenium than Raw Young Pigeonpeas.
Both Raw Young Pigeonpeas and Dried Sunflower Seed Kernels have similar amounts of Magnesium, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Young Pigeonpeas have 2.7 times more Omega 3, 5.1 times more Carbohydrate, 4.9 times more Sugars, 2.5 times more Fiber and 1.5 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 7.3 times more Fat, 2.9 times more Saturated Fat and 6.4 times more Omega 6 than Raw Young Pigeonpeas.
Both Raw Young Pigeonpeas and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Raw Young Pigeonpeas as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Young PigeonpeasVS Boiled Young PigeonpeasSunflower SeedsVS Boiled Young PigeonpeasYoung PigeonpeasVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Young PigeonpeasVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Young Pigeonpeas or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: