Comparing Nutrients in 1 pound Chickpea flour VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Chickpea flour	24%	16%	60%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Chickpea flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	60.5% 1755kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	31.3% 30.3g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	9.82% 3.14g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	31.8% 0.51g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	76.6% 13g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 262g	84% 109g	130g per day for Men 19-50 years
Sugars	68% 49.2g	17% 12.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	129% 49g	132% 50.3g	38g per day for Men 19-50 years
Protein	181% 102g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Chickpea flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.75mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.23mg	281% 3.65mg	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	496% 1982μg	269% 1075μg	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	7.06% 6.35mg	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	25% 3.76mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.4% 41.3μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpea flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	20.4% 204mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	460% 4.14mg	922% 8.3mg	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	276% 22mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	179% 753mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	316% 7.26mg	416% 9.57mg	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	206% 1442mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	113% 3837mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	68.5% 37.6μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	19.4% 290mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	116% 12.7mg	218% 24mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Chickpea flour has 4.6 times more Vitamin B1, 1.8 times more Vitamin B9 and 3.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Vitamin B2, 4 times more Vitamin B3, 11.6 times more Vitamin B5, 1.6 times more Vitamin B6, more Vitamin C and 31.4 times more Vitamin E than Chickpea flour.
• Both Chickpea flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Chickpea flour has 1.3 times more Iron, 1.3 times more Magnesium and 21.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Calcium, 2 times more Copper, 1.3 times more Manganese, 3.6 times more Phosphorus, 9.6 times more Selenium and 1.9 times more Zinc than Chickpea flour.
• Both Chickpea flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Chickpea flour has 1.6 times more Omega 3, 2.4 times more Carbohydrate and 4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 7.4 times more Fat, 7.5 times more Saturated Fat and 11.4 times more Omega 6 than Chickpea flour.
• Both Chickpea flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber and Protein per 1 lb.
• Both Chickpea flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.