Comparing Nutrients in 1 pound Canned Chickpeas VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas	20%	17%	63%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Canned Chickpeas	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	21.7% 630kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	3.03% 0.97g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	25% 4.22g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.6% 102g	84% 109g	130g per day for Men 19-50 years
Sugars	25% 18g	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	76.4% 29g	132% 50.3g	38g per day for Men 19-50 years
Protein	57% 32g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	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	54.4% 218μg	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	0.5% 0.45mg	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	8.77% 1.3mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	20.4% 204mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	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	60.7% 4.85mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	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	55% 386mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	74.4% 1116mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	218% 24mg	11mg per day for Men 19-50 years
Water	8.18% 303g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Chickpeas vs Roasted Sunflower Seeds:

• Canned Chickpeas , Solids have 1.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.9 times more Vitamin B1, 16.4 times more Vitamin B2, 50.3 times more Vitamin B3, 6.9 times more Vitamin B6, 4.9 times more Vitamin B9, 14 times more Vitamin C and 90 times more Vitamin E than Canned Chickpeas , Solids.
• Both Canned Chickpeas , Solids 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 Canned Chickpeas vs Roasted Sunflower Seeds:

• Canned Chickpeas , Solids have 82 times more Sodium and 55.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Calcium, 7.2 times more Copper, 3.6 times more Iron, 5 times more Magnesium, 2.5 times more Manganese, 13.6 times more Phosphorus, 6.7 times more Potassium, 25.6 times more Selenium and 8.4 times more Zinc than Canned Chickpeas , Solids.

Comparison of macro-nutrients per 1 pound:

• Canned Chickpeas , Solids have 1.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.2 times more Energy, 18 times more Fat, 24.4 times more Saturated Fat, 1.9 times more Omega 3, 35.2 times more Omega 6, 1.7 times more Fiber and 2.7 times more Protein than Canned Chickpeas , Solids.
• Both Canned Chickpeas , Solids and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 1 lb.
• Both Canned Chickpeas , Solids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.