Comparing Nutrients in 14 ounces Chickpea flour VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Chickpea flour	24%	16%	60%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Chickpea flour	Sunflower Seeds	Recommended Dietary Allowance
Energy	53% 1536kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	27.4% 26.6g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	8.6% 2.75g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	27.8% 0.44g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	67% 11.4g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	177% 229g	61% 79.4g	130g per day for Men 19-50 years
Sugars	59.4% 43g	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	113% 43g	90% 34g	38g per day for Men 19-50 years
Protein	159% 89g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Chickpea flour	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	161% 1.93mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.7% 7mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	150% 1.95mg	411% 5.34mg	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	434% 1734μg	225% 901μg	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% 0mg	6.17% 5.56mg	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	22% 3.3mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpea flour	Sunflower Seeds	Recommended Dietary Allowance
Calcium	18% 179mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	402% 3.6mg	794% 7.14mg	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	241% 19.3mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	157% 659mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	276% 6.35mg	336% 7.74mg	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	180% 1262mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	99% 3358mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	180% 20mg	11mg per day for Men 19-50 years
Water	1.1% 41g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Chickpea flour vs Sunflower Seeds:

• Chickpea flour has 1.9 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3 times more Vitamin B1, 3.3 times more Vitamin B2, 4.7 times more Vitamin B3, 1.9 times more Vitamin B5, 2.7 times more Vitamin B6, more Vitamin C and 42.4 times more Vitamin E than Chickpea flour.
• Both Chickpea flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Chickpea flour vs Sunflower Seeds:

• Chickpea flour has 1.3 times more Potassium and 7.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Calcium, 2 times more Copper, 2 times more Magnesium, 2.1 times more Phosphorus, 6.4 times more Selenium and 1.8 times more Zinc than Chickpea flour.
• Both Chickpea flour and Dried Sunflower Seed Kernels have similar amounts of Iron and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Chickpea flour has 1.9 times more Omega 3, 2.9 times more Carbohydrate, 4.1 times more Sugars and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 7.7 times more Fat, 6.4 times more Saturated Fat and 8 times more Omega 6 than Chickpea flour.
• Both Chickpea flour and Dried Sunflower Seed Kernels have similar amounts of Protein per 14 oz.
• Both Chickpea flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.