Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Chickpea flour

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Chickpea flour	24%	16%	60%

Macro Nutrients

	Toasted Sunflower Seeds	Chickpea flour	Recommended Dietary Allowance
Energy	97% 2808kcal	60.5% 1755kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	31.3% 30.3g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	9.82% 3.14g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	31.8% 0.51g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	76.6% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	202% 262g	130g per day for Men 19-50 years
Sugars	NA	68% 49.2g	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	137% 52g	129% 49g	38g per day for Men 19-50 years
Protein	139% 78g	181% 102g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Chickpea flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	172% 2.23mg	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	270% 1080μg	496% 1982μg	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	7.06% 6.35mg	0% 0mg	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	NA	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34.4% 41.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Chickpea flour	Recommended Dietary Allowance
Calcium	26% 259mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	460% 4.14mg	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	386% 31mg	276% 22mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	179% 753mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	316% 7.26mg	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	750% 5253mg	206% 1442mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	113% 3837mg	3400mg per day for Men 19-50 years
Selenium	NA	68.5% 37.6μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	19.4% 290mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	116% 12.7mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Chickpea flour per 1 lb

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

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

• 1 pound of Toasted Sunflower Seeds has 2.7 times more Vitamin B2, 2.4 times more Vitamin B3, 11.7 times more Vitamin B5 and 1.6 times more Vitamin B6 than Chickpea flour.
• While 1 lb of Chickpea flour contains 1.5 times more Vitamin B1 and 1.8 times more Vitamin B9 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Chickpea flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Toasted Sunflower Seeds has 1.3 times more Calcium, 2 times more Copper, 1.4 times more Iron, 1.3 times more Manganese, 3.6 times more Phosphorus and 1.9 times more Zinc than Chickpea flour.
• While 1 lb of Chickpea flour contains 1.3 times more Magnesium, 1.7 times more Potassium and 21.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 1.6 times more Energy, 8.5 times more Fat, 8.6 times more Saturated Fat and 13 times more Omega 6 than Chickpea flour.
• While 1 lb of Chickpea flour contains 1.4 times more Omega 3, 2.8 times more Carbohydrate and 1.3 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Chickpea flour offer comparable quantities of Fiber per one pound.