Comparing Nutrients in 300 calories Sunflower Seeds VS Canned Chickpeas with Liquids

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Canned Chickpeas with Liquids: 341g

Sunflower Seeds have 6.6 times more energy per 100g than Canned Chickpeas with Liquids. It has very high energy density when compared to other foods. Canned Chickpeas Solids and Liquids having average energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Canned Chickpeas with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Canned Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Sunflower Seeds	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	6.85% 6.65g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	2.17% 0.7g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	7.03% 0.11g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	35.4% 46g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	NA	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	% 1.3g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	39.5% 15g	38g per day for Men 19-50 years
Protein	19% 10.7g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0.38% 3.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	3.93% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	2.77% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	20.4% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	124% 1.6mg	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	29% 117μg	21.3% 85.2μg	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	0.8% 0.72mg	0.38% 0.34mg	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	120% 18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	4% 40mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	58% 0.52mg	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	33.7% 2.7mg	52.4% 4.2mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	121% 2.8mg	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	48.4% 339mg	39% 273mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	63% 948mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	21.4% 2.35mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	7.24% 268g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Canned Chickpeas with Liquids:

• Dried Sunflower Seed Kernels have 7 times more Vitamin B1, 3.6 times more Vitamin B2, 9.7 times more Vitamin B3 and 1.4 times more Vitamin B9 than Canned Chickpeas Solids and Liquids.
• While Canned Chickpeas Solids and Liquids contain 1.8 times more Vitamin B5 and 2.3 times more Vitamin B6 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Canned Chickpeas Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Canned Chickpeas with Liquids:

• Dried Sunflower Seed Kernels have 1.8 times more Copper, 1.8 times more Magnesium, 1.2 times more Phosphorus and 4 times more Selenium than Canned Chickpeas Solids and Liquids.
• While Canned Chickpeas Solids and Liquids contain 3 times more Calcium, 1.6 times more Iron, 2.8 times more Manganese, 1.5 times more Potassium, 205 times more Sodium and 110.2 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Chickpeas Solids and Liquids have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 4 times more Fat, 3.3 times more Saturated Fat and 4.1 times more Omega 6 than Canned Chickpeas Solids and Liquids.
• While Canned Chickpeas Solids and Liquids contain 3.7 times more Omega 3, 4.5 times more Carbohydrate, 3.4 times more Fiber and 1.6 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Chickpeas Solids and Liquids have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Canned Chickpeas Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.