Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 300 calories Boiled Chickpeas VS Roasted Sunflower Seeds

Weight per 300 calories

Boiled Chickpeas
183g
Roasted Sunflower Seeds
51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 3.5 times more energy per unit of mass than Boiled Chickpeas , which is very high in comparison to other foods. Boiled Chickpeas having above average energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Chickpeas
21%
14%
65%
Roasted Sunflower Seeds
12%
72%
16%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
4.9%4.74g
Fat
26.5%25.7g
4.74 gvs25.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
1.54%0.49g
Saturated Fat
8.4%2.7g
0.49 gvs2.7 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
4.9%0.079g
Omega 3
2.22%0.036g
0.079 gvs0.036 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
12%2.04g
Omega 6
99%17g
2.04 gvs17 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
38.6%50g
Carbohydrate
9.54%12.4g
50 gvs12.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
12%8.8g
Sugars
1.94%1.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
8.8 gvs1.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
36.6%14g
Fiber
15%5.72g
14 gvs5.72 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
29%16.2g
Protein
17.8%9.96g
16.2 gvs9.96 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0.2%1.83μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
1.83 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
17.7%0.21mg
Vitamin B1
4.55%0.055mg
Thiamine
0.21 mgvs0.055 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
8.86%0.12mg
Vitamin B2
9.75%0.13mg
Riboflavin
0.12 mgvs0.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
6%0.96mg
Vitamin B3
22.7%3.63mg
Niacin, nicotinic acid, niacinamide
0.96 mgvs3.63 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
10.5%0.52mg
Vitamin B5
72.6%3.63mg
Pantothenic acid
0.52 mgvs3.63 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
19.6%0.25mg
Vitamin B6
32%0.41mg
Pyridoxine
0.25 mgvs0.41 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
78.7%315μg
Vitamin B9
30.5%122μg
Folates and Folic Acid
315 μgvs122 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
2.64%2.38mg
Vitamin C
0.8%0.72mg
Ascorbic acid
2.38 mgvs0.72 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
4.27%0.64mg
Vitamin E
89.7%13.5mg
Tocopherols and Tocotrienols
0.64 mgvs13.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
6.1%7.3μg
Vitamin K
1.16%1.4μg
Phytomenadione or phylloquinone
7.3 μgvs1.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

8.96%89.6mg
Calcium
3.6%36mg
89.6 mgvs36 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
71.5%0.64mg
Copper
105%0.94mg
0.64 mgvs0.94 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
66%5.3mg
Iron
24.5%1.96mg
5.3 mgvs1.96 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
21%88mg
Magnesium
16%66.5mg
88 mgvs66.5 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
82%1.9mg
Manganese
47.3%1.1mg
1.9 mgvs1.1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
44%307mg
Phosphorus
85%595mg
307 mgvs595 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
15.7%532mg
Potassium
13%438mg
532 mgvs438 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
12.3%6.77μg
Selenium
74.3%41μg
6.77 μgvs41 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.85%13mg
Sodium
0.1%1.55mg
13 mgvs1.55 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
25.4%2.8mg
Zinc
24.8%2.73mg
2.8 mgvs2.73 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
2.98%110g
Water
0.017%0.62g
110 gvs0.62 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 300 calories of Boiled Chickpeas vs Roasted Sunflower Seeds:
Comparing minerals per 300 calories for Boiled Chickpeas vs Roasted Sunflower Seeds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: