Comparing Nutrients in 1 kilogram Chickpeas VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Chickpeas	21%	14%	65%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Chickpeas	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	130% 3780kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	62.3% 60.4g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	19% 6.03g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	63.8% 1.02g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	155% 26.3g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	484% 630g	176% 229g	130g per day for Men 19-50 years
Sugars	148% 107g	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	321% 122g	279% 106g	38g per day for Men 19-50 years
Protein	366% 205g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Chickpeas	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	398% 4.77mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.12mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	318% 16mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	412% 5.35mg	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	1393% 5570μg	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	44.4% 40mg	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	54.7% 8.2mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75% 90μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpeas	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	57% 570mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	729% 6.56mg	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	539% 43mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	188% 790mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	926% 21.3mg	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	360% 2520mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	211% 7180mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	251% 27.6mg	474% 52mg	11mg per day for Men 19-50 years
Water	2.08% 76.8g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Chickpeas VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Chickpeas versus 1 kg of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Chickpeas has 1.5 times more Vitamin B1, 2.4 times more Vitamin B9, 3.6 times more Vitamin C and 2.9 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.3 times more Vitamin B2, 2.7 times more Vitamin B3, 4.4 times more Vitamin B5, 1.5 times more Vitamin B6 and 44.3 times more Vitamin E than Raw Chickpeas .
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Chickpeas as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Chickpeas has 1.5 times more Potassium than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.5 times more Calcium, 2.8 times more Copper, 1.6 times more Magnesium, 4.5 times more Phosphorus, more Selenium and 1.9 times more Zinc than Raw Chickpeas .
• Both Chickpeas and Oil Roasted Sunflower Seeds contain similar levels of Iron and Manganese per one kilogram.
• 1 kilogram of Chickpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Chickpeas has 1.3 times more Omega 3, 2.8 times more Carbohydrate and 3.4 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.6 times more Energy, 8.5 times more Fat, 11.7 times more Saturated Fat and 13 times more Omega 6 than Raw Chickpeas .
• Both Chickpeas and Oil Roasted Sunflower Seeds offer comparable quantities of Fiber and Protein per one kilogram.