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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 14 ounces of Sunflower Seed Butter have 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.
• 14 ounces of Canned Chickpeas Rinsed have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin C and Vitamin E
• Both Sunflower Seed Butter no Salt as well as Canned Chickpeas , Rinsed Solids have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Sunflower Seed Butter have 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.
• While 14 oz of Canned Chickpeas , Rinsed Solids contain 70.7 times more Sodium than Sunflower Seed Butter no Salt.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seed Butter have 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.
• Both Sunflower Seed Butter and Canned Chickpeas Rinsed offer comparable quantities of Carbohydrate and Fiber per 14 ounces.