Comparing Nutrients in 1 kilogram Chickpea flour VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Chickpea flour	24%	16%	60%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Chickpea flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	133% 3870kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	69% 67g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	21.7% 6.93g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	70% 1.12g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	169% 28.7g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	445% 578g	176% 229g	130g per day for Men 19-50 years
Sugars	150% 109g	43% 31g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	284% 108g	279% 106g	38g per day for Men 19-50 years
Protein	400% 224g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Chickpea flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	405% 4.86mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.06mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	378% 4.9mg	609% 7.9mg	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	1093% 4370μg	585% 2340μg	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	12.2% 11mg	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	55.3% 8.3mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	76% 91μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpea flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	45% 450mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	1013% 9.1mg	2004% 18mg	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	608% 48.6mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	395% 1660mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	696% 16mg	904% 21mg	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	454% 3180mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	249% 8460mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	151% 83μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	42.7% 640mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	255% 28mg	474% 52mg	11mg per day for Men 19-50 years
Water	2.78% 103g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Chickpea flour vs Oil Roasted Sunflower Seeds:

• Chickpea flour has 1.5 times more Vitamin B1, 1.9 times more Vitamin B9 and 2.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.6 times more Vitamin B2, 2.3 times more Vitamin B3, 11.5 times more Vitamin B5, 1.6 times more Vitamin B6, more Vitamin C and 43.8 times more Vitamin E than Chickpea flour.
• Both Chickpea flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Chickpea flour vs Oil Roasted Sunflower Seeds:

• Chickpea flour has 1.3 times more Magnesium, 1.8 times more Potassium and 21.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Calcium, 2 times more Copper, 1.3 times more Manganese, 3.6 times more Phosphorus, 9.4 times more Selenium and 1.9 times more Zinc than Chickpea flour.
• Both Chickpea flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Chickpea flour has 1.4 times more Omega 3, 2.5 times more Carbohydrate and 3.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Energy, 7.7 times more Fat, 10.2 times more Saturated Fat and 11.9 times more Omega 6 than Chickpea flour.
• Both Chickpea flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Fiber and Protein per 1 kg.
• Both Chickpea flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.