Comparing Nutrients in 1 pound 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	59% 1715kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	28.2% 27.4g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	8.55% 2.74g	100% 32g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	70% 12g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	220% 286g	80% 104g	130g per day for Men 19-50 years
Sugars	67% 48.5g	19.5% 14g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	146% 55.3g	127% 48g	38g per day for Men 19-50 years
Protein	166% 93g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Chickpeas	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	180% 2.16mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.7% 7mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	144% 7.2mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.43mg	276% 3.6mg	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	632% 2527μg	265% 1061μg	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	20% 18mg	5.54% 5mg	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	24.8% 3.7mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpeas	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	26% 259mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	331% 2.98mg	909% 8.2mg	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	244% 19.5mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	85.3% 358mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	420% 9.66mg	410% 9.43mg	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	163% 1143mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	96% 3257mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	114% 12.5mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.94% 35g	0.19% 7g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb 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 pound 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 pound.

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

• 1 pound of Chickpeas has 1.5 times more Potassium than Oil Roasted Sunflower Seeds.
• While 1 lb 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 pound.
• 1 pound of Chickpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound.