Comparing Nutrients in 500 calories Canned CowpeasVS Roasted Sunflower Seeds

Weight per 500 calories

Canned Cowpeas

649g

Roasted Sunflower Seeds

86g

Dry Roasted Sunflower Seed Kernels no Salt have 7.6 times more energy per unit of mass than Canned Common Cowpeas, which is very high in comparison to other foods. Canned Cowpeas having average energy density.

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

Macros Ratio

Protein Fat Carbs

Canned Cowpeas

24%

70%

Roasted Sunflower Seeds

12%

72%

16%

500 kcal ▼

Macro Nutrients

Canned Cowpeasvs Roasted 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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3.7%3.57g

Fat

44%42.8g

3.57 gvs42.8 g

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

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2.92%0.94g

Saturated Fat

14%4.5g

0.94 gvs4.5 g

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

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35.3%0.56g

Omega 3

3.7%0.059g

0.56 gvs0.059 g

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

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5.73%0.97g

Omega 6

166%28g

0.97 gvs28 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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68%88.5g

Carbohydrate

16%20.7g

88.5 gvs20.7 g

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

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Sugars

3.23%2.35g

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

NA gvs2.35 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

NA gvsNA g

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

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56.4%21.4g

Fiber

25%9.54g

21.4 gvs9.54 g

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

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55%30.8g

Protein

29.7%16.6g

30.8 gvs16.6 g

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

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Vitamins

Canned Cowpeasvs Roasted Sunflower Seeds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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41%0.49mg

Vitamin B1

7.6%0.091mg

Thiamine

0.49 mgvs0.091 mg

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

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37%0.48mg

Vitamin B2

16.3%0.21mg

Riboflavin

0.48 mgvs0.21 mg

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

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14.4%2.3mg

Vitamin B3

38%6.05mg

Niacin, nicotinic acid, niacinamide

2.3 mgvs6.05 mg

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

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24.7%1.23mg

Vitamin B5

121%6.05mg

Pantothenic acid

1.23 mgvs6.05 mg

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

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22.5%0.29mg

Vitamin B6

53%0.69mg

Pyridoxine

0.29 mgvs0.69 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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82.8%331μg

Vitamin B9

51%204μg

Folates and Folic Acid

331 μgvs204 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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19.5%17.5mg

Vitamin C

1.34%1.2mg

Ascorbic acid

17.5 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

149%22.4mg

Tocopherols and Tocotrienols

NA mgvs22.4 mg

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

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Vitamin K

1.93%2.3μg

Phytomenadione or phylloquinone

NA μgvs2.3 μg

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

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Minerals

Canned Cowpeasvs Roasted Sunflower Seeds

13%130mg

Calcium

6%60mg

130 mgvs60 mg

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

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84.4%0.76mg

Copper

175%1.57mg

0.76 mgvs1.57 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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78.7%6.3mg

Iron

41%3.26mg

6.3 mgvs3.26 mg

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

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43.3%182mg

Magnesium

26.4%111mg

182 mgvs111 mg

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

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80%1.84mg

Manganese

79%1.8mg

1.84 mgvs1.8 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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65%455mg

Phosphorus

142%992mg

455 mgvs992 mg

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

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33%1117mg

Potassium

21.5%730mg

1117 mgvs730 mg

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

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27%15μg

Selenium

124%68μg

15 μgvs68 μg

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

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127%1903mg

Sodium

0.17%2.58mg

1903 mgvs2.58 mg

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

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41.3%4.55mg

Zinc

41.3%4.54mg

4.55 mgvs4.54 mg

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

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14%517g

Water

0.028%1.03g

517 gvs1.03 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 Canned Cowpeas vs Roasted Sunflower Seeds:

Canned Common Cowpeas have 5.4 times more Vitamin B1, 2.3 times more Vitamin B2, 1.6 times more Vitamin B9 and 14.6 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2.6 times more Vitamin B3, 4.9 times more Vitamin B5 and 2.4 times more Vitamin B6 than Canned Common Cowpeas.
Both Canned Common Cowpeas as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Cowpeas vs Roasted Sunflower Seeds:

Canned Common Cowpeas have 2.2 times more Calcium, 1.9 times more Iron, 1.6 times more Magnesium, 1.5 times more Potassium, 738.2 times more Sodium and 501.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Copper, 2.2 times more Phosphorus and 4.6 times more Selenium than Canned Common Cowpeas.
Both Canned Common Cowpeas and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Common Cowpeas have 9.5 times more Omega 3, 4.3 times more Carbohydrate, 2.2 times more Fiber and 1.9 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 12 times more Fat, 4.8 times more Saturated Fat and 28.9 times more Omega 6 than Canned Common Cowpeas.
Both Canned Common Cowpeas and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
Both Canned Common Cowpeas as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned CowpeasVS Hyacinth BeansRoasted Sunflower SeedsVS Hyacinth BeansCanned CowpeasVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Canned CowpeasVS Roasted Sunflower Seeds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: