Comparing Nutrients in 1 kilogram 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	47.6% 1380kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	25.5% 24.7g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	6.66% 2.13g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	54.5% 9.27g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	179% 233g	130g per day for Men 19-50 years
Sugars	55% 40g	145% 105g	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	% 105g	g per day for Men 19-50 years
Fiber	166% 63g	150% 57g	38g per day for Men 19-50 years
Protein	126% 70.4g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas Rinsed	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.2% 1.16mg	423% 5.5mg	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	103% 410μg	593% 2370μg	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	1.1% 1mg	30% 27mg	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	19.3% 2.9mg	1526% 229mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas Rinsed	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	43% 430mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	278% 2.5mg	1774% 16mg	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	123% 9.8mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	348% 8mg	901% 20.7mg	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	114% 800mg	951% 6660mg	700mg per day for Men 19-50 years
Potassium	32% 1090mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	141% 2120mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	445% 49mg	11mg per day for Men 19-50 years
Water	18% 669g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Chickpeas Rinsed VS Sunflower Seed Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Chickpeas Rinsed versus 1 kg of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Chickpeas Rinsed vs Sunflower Seed Butter:

• 1 kg of Sunflower Seed Butter no Salt contains 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.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Canned Chickpeas Rinsed vs Sunflower Seed Butter:

• 1 kilogram of Canned Chickpeas Rinsed has 70.7 times more Sodium than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 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 1 kilogram:

• 1 kg of Sunflower Seed Butter no Salt contains 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 one kilogram.