Comparing Nutrients in 14 ounces Canned Chickpeas Rinsed VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas Rinsed	20%	16%	64%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Canned Chickpeas Rinsed	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	19% 548kcal	84.4% 2449kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	21.6% 3.68g	227% 38.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	71% 93g	130g per day for Men 19-50 years
Sugars	22% 16g	57.7% 42g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 41.7g	g per day for Men 19-50 years
Fiber	66% 25g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	50% 28g	122% 68.6g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas Rinsed	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	49.8% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.5mg	167% 26.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	93% 4.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	168% 2.2mg	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	40.7% 163μg	235% 941μg	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	0.44% 0.4mg	12% 10.7mg	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	7.67% 1.15mg	606% 91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas Rinsed	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	17% 171mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	704% 6.34mg	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	48.6% 3.9mg	204% 16.4mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	294% 1234mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	358% 8.23mg	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	45.4% 318mg	378% 2643mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	67.2% 2286mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	753% 414μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.34mg	176% 19.4mg	11mg per day for Men 19-50 years
Water	7.17% 265g	0.067% 2.46g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Chickpeas Rinsed VS Sunflower Seed Butter per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Chickpeas Rinsed versus 14 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Chickpeas Rinsed vs Sunflower Seed Butter:

• 14 oz of Sunflower Seed Butter no Salt contain 2.1 times more Vitamin B1, 10.9 times more Vitamin B2, 54 times more Vitamin B3, 4.7 times more Vitamin B6, 5.8 times more Vitamin B9, 27 times more Vitamin C and 78.9 times more Vitamin E than Canned Chickpeas , Rinsed Solids.
• 14 ounces of Canned Chickpeas Rinsed have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin C and Vitamin E
• Both Canned Chickpeas , Rinsed Solids as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Chickpeas Rinsed vs Sunflower Seed Butter:

• 14 ounces of Canned Chickpeas Rinsed have 70.7 times more Sodium than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 1.5 times more Calcium, 6.4 times more Copper, 4.2 times more Iron, 13 times more Magnesium, 2.6 times more Manganese, 8.3 times more Phosphorus, 5.3 times more Potassium, 33.7 times more Selenium and 8.3 times more Zinc than Canned Chickpeas , Rinsed Solids.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Sunflower Seed Butter no Salt contain 4.5 times more Energy, 22.3 times more Fat, 22 times more Saturated Fat, 1.4 times more Omega 3, 10.5 times more Omega 6, 2.6 times more Sugars and 2.5 times more Protein than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas Rinsed and Sunflower Seed Butter offer comparable quantities of Carbohydrate and Fiber per 14 ounces.