Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Chickpeas

Macros Ratio

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

Macro Nutrients

	Oil Roasted Sunflower Seeds	Chickpeas	Recommended Dietary Allowance
Energy	204% 5920kcal	130% 3780kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	62.3% 60.4g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	19% 6.03g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	63.8% 1.02g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	155% 26.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	484% 630g	130g per day for Men 19-50 years
Sugars	43% 31g	148% 107g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	321% 122g	38g per day for Men 19-50 years
Protein	358% 201g	366% 205g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Chickpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	398% 4.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	163% 2.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	318% 16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	412% 5.35mg	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	585% 2340μg	1393% 5570μg	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	12.2% 11mg	44.4% 40mg	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	2422% 363mg	54.7% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Chickpeas	Recommended Dietary Allowance
Calcium	87% 870mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	729% 6.56mg	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	535% 42.8mg	539% 43mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	188% 790mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	926% 21.3mg	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	1627% 11390mg	360% 2520mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	211% 7180mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	251% 27.6mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	2.08% 76.8g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 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 Chickpeas .
• While 1 kg of Raw Chickpeas contains 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 Seed Kernels.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Chickpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 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 Chickpeas .
• While 1 kg of Raw Chickpeas contains 1.5 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Chickpeas 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 Oil Roasted Sunflower Seeds has 1.6 times more Energy, 8.5 times more Fat, 11.7 times more Saturated Fat and 13 times more Omega 6 than Chickpeas .
• While 1 kg of Raw Chickpeas contains 1.3 times more Omega 3, 2.8 times more Carbohydrate and 3.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Chickpeas offer comparable quantities of Fiber and Protein per one kilogram.