Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Canned Chickpeas Rinsed

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Canned Chickpeas Rinsed: 217g

Roasted Sunflower Seeds have 4.2 times more energy per 100g than Canned Chickpeas Rinsed. It has very high energy density when compared to other foods. Canned Chickpeas , Rinsed Solids having average energy density.

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Canned Chickpeas Rinsed?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Canned Chickpeas Rinsed	20%	16%	64%

Macro Nutrients

	Roasted Sunflower Seeds	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	5.54% 5.37g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	4.9% 0.078g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	12% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	12% 8.7g	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	15% 5.72g	36% 13.7g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.24% 2.17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	4.53% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	2.5% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	19.4% 0.25mg	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	30.5% 122μg	22.3% 89μg	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	0.24% 0.22mg	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	89.7% 13.5mg	4.2% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	6.16% 7.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Calcium	3.6% 36mg	9.35% 93mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	60.4% 0.54mg	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	24.5% 1.96mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	75.6% 1.74mg	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	85% 595mg	25% 174mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	12.3% 6.74μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	30.7% 461mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	3.93% 145g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Canned Chickpeas Rinsed Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Canned Chickpeas Rinsed?

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Canned Chickpeas Rinsed:

• 300 calories of Roasted Sunflower Seeds have 3.9 times more Vitamin B2, 13.4 times more Vitamin B3, 1.6 times more Vitamin B6, 1.4 times more Vitamin B9 and 21.3 times more Vitamin E than Canned Chickpeas Rinsed.
• While 300 kcal of Canned Chickpeas , Rinsed Solids contain 5.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin K
• 300 calories of Canned Chickpeas Rinsed have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Chickpeas , Rinsed Solids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Canned Chickpeas Rinsed:

• 300 calories of Roasted Sunflower Seeds have 1.7 times more Copper, 1.3 times more Magnesium, 3.4 times more Phosphorus, 1.8 times more Potassium, 6.1 times more Selenium and 2.1 times more Zinc than Canned Chickpeas Rinsed.
• While 300 kcal of Canned Chickpeas , Rinsed Solids contain 2.6 times more Calcium, 1.6 times more Manganese and 298 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Canned Chickpeas Rinsed contain similar levels of Iron per 300 calories.
• 300 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Sunflower Seeds have 4.8 times more Fat, 5.8 times more Saturated Fat and 8.4 times more Omega 6 than Canned Chickpeas Rinsed.
• While 300 kcal of Canned Chickpeas , Rinsed Solids contain 4 times more Carbohydrate, 6.2 times more Sugars, 2.4 times more Fiber and 1.5 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Canned Chickpeas Rinsed offer comparable quantities of Energy per 300 calories.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Chickpeas , Rinsed Solids provide inadequate amounts of Omega 3 in 300 calories.