Comparing Nutrients in 300 calories Boiled Chickpeas with Salt VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Boiled Chickpeas with Salt: 183g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 3.6 times more energy per unit of mass than Boiled Chickpeas with Salt, which is very high in comparison to other foods. Boiled Chickpeas with Salt having above average energy density.

Which food has more nutrients per 300 calories - Boiled Chickpeas with Salt or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Chickpeas with Salt	21%	14%	65%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled Chickpeas with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.74g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	1.54% 0.49g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	4.9% 0.079g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	12% 2.04g	102% 17.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.6% 50g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	12% 8.8g	2.17% 1.58g	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	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	36.6% 14g	14% 5.37g	38g per day for Men 19-50 years
Protein	29% 16.2g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Chickpeas with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.2% 1.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.86% 0.12mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6% 0.96mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.6% 0.25mg	31% 0.4mg	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	78.7% 315μg	29.6% 119μg	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	2.64% 2.38mg	0.62% 0.56mg	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	4.27% 0.64mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.3μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chickpeas with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.96% 89.6mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	102% 0.91mg	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	66% 5.3mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	46% 1.05mg	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	44% 307mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	15.7% 532mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.77μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	29.6% 445mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	2.98% 110g	0.021% 0.78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Chickpeas with Salt vs Oil Roasted Sunflower Seeds:

• Boiled Chickpeas with Salt have 1.3 times more Vitamin B1, 2.7 times more Vitamin B9 and 4.7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Vitamin B3, 6.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 28.8 times more Vitamin E than Boiled Chickpeas with Salt.
• Both Boiled Chickpeas with Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 300 kcal.
• Both Boiled Chickpeas with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Chickpeas with Salt vs Oil Roasted Sunflower Seeds:

• Boiled Chickpeas with Salt have 2 times more Calcium, 2.4 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 2.2 times more Potassium and 292.4 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Copper, 1.9 times more Phosphorus and 5.9 times more Selenium than Boiled Chickpeas with Salt.
• Both Boiled Chickpeas with Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Chickpeas with Salt have 1.9 times more Omega 3, 4.3 times more Carbohydrate, 5.6 times more Sugars, 2.6 times more Fiber and 1.6 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.5 times more Fat, 7.3 times more Saturated Fat and 8.5 times more Omega 6 than Boiled Chickpeas with Salt.
• Both Boiled Chickpeas with Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Boiled Chickpeas with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.