Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Canned Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Canned Chickpeas	20%	17%	63%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Canned Chickpeas	Recommended Dietary Allowance
Energy	93% 2685kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	3.03% 0.97g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	25% 4.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	78.6% 102g	130g per day for Men 19-50 years
Sugars	19.5% 14g	25% 18g	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	76.4% 29g	38g per day for Men 19-50 years
Protein	162% 91g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Canned Chickpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	3.97% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	40.5% 0.53mg	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	265% 1061μg	54.4% 218μg	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	5.54% 5mg	0.5% 0.45mg	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	1099% 165mg	8.77% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Canned Chickpeas	Recommended Dietary Allowance
Calcium	39.5% 395mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	128% 1.15mg	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	243% 19.4mg	60.7% 4.85mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	167% 3.84mg	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	738% 5166mg	55% 386mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	17% 572mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	74.4% 1116mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.19% 7g	8.18% 303g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Oil Roasted Sunflower Seeds has 11.9 times more Vitamin B1, 18.7 times more Vitamin B2, 29.5 times more Vitamin B3, 6.8 times more Vitamin B6, 4.9 times more Vitamin B9 and 125.3 times more Vitamin E than Canned Chickpeas .
• Both Oil Roasted Sunflower Seeds and Canned Chickpeas provide similar amounts of Vitamin K per one pound.
• 1 pound of Canned Chickpeas have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Chickpeas , Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Oil Roasted Sunflower Seeds has 1.9 times more Calcium, 7.1 times more Copper, 4 times more Iron, 4.9 times more Magnesium, 2.5 times more Manganese, 13.4 times more Phosphorus, 3.8 times more Potassium, 25.2 times more Selenium and 8.3 times more Zinc than Canned Chickpeas .
• While 1 lb of Canned Chickpeas , Solids contains 82 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 4.3 times more Energy, 18.5 times more Fat, 33 times more Saturated Fat, 2.3 times more Omega 3, 36.7 times more Omega 6, 1.7 times more Fiber and 2.8 times more Protein than Canned Chickpeas .
• While 1 lb of Canned Chickpeas , Solids contains 1.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Canned Chickpeas offer comparable quantities of Carbohydrate per one pound.