Comparing Nutrients in 500 calories Toasted Sunflower Seeds VS Canned low Salt Chickpeas with Liquids

Weight per 500 calories

• Toasted Sunflower Seeds: 80.8g
• Canned low Salt Chickpeas with Liquids: 568g

Toasted Sunflower Seeds have 7 times more energy per 100g than Canned low Salt Chickpeas with Liquids. It has very high energy density when compared to other foods. Canned Chickpeas Solids and Liquids low Salt having average energy density.

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Canned low Salt Chickpeas with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Canned low Salt Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Toasted Sunflower Seeds	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47.3% 46g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	3.62% 1.16g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	178% 30.2g	28.4% 4.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	59% 76.6g	130g per day for Men 19-50 years
Sugars	NA	20.3% 14.7g	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	24.4% 9.3g	65.8% 25g	38g per day for Men 19-50 years
Protein	25% 14g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	4.6% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	207% 2.7mg	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	48% 192μg	35.5% 142μg	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	1.26% 1.13mg	0.63% 0.57mg	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	7.2% 1.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.4% 12.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	4.6% 46mg	20% 199mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	97% 0.87mg	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	68.8% 5.5mg	87.4% 7mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	36.5% 153mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	202% 4.65mg	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	134% 935mg	65% 455mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	NA	20.7% 11.4μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.42mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	35.6% 3.92mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	12% 446g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Canned Low Salt Chickpeas With Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Canned low Salt Chickpeas with Liquids?

Lets compare vitamin content per 500 calories of Toasted Sunflower Seeds vs Canned low Salt Chickpeas with Liquids:

• 500 calories of Toasted Sunflower Seeds have 1.4 times more Vitamin B1, 2.7 times more Vitamin B2, 4.6 times more Vitamin B3, 3.4 times more Vitamin B5 and 1.4 times more Vitamin B9 than Canned low Salt Chickpeas with Liquids.
• While 500 kcal of Canned Chickpeas Solids and Liquids low Salt contain 4.1 times more Vitamin B6 than Toasted Sunflower Seed Kernels no Salt.
• 500 calories of Canned low Salt Chickpeas with Liquids have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Toasted Sunflower Seed Kernels no Salt as well as Canned Chickpeas Solids and Liquids low Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Toasted Sunflower Seeds vs Canned low Salt Chickpeas with Liquids:

• 500 calories of Toasted Sunflower Seeds have 1.7 times more Copper and 2.1 times more Phosphorus than Canned low Salt Chickpeas with Liquids.
• While 500 kcal of Canned Chickpeas Solids and Liquids low Salt contain 4.3 times more Calcium, 1.3 times more Iron, 1.5 times more Magnesium, 2.7 times more Manganese, 2.1 times more Potassium, 309.5 times more Sodium and 552.5 times more Water than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Canned low Salt Chickpeas with Liquids contain similar levels of Zinc per 500 calories.
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Toasted Sunflower Seeds have 4.1 times more Fat, 4.1 times more Saturated Fat and 6.3 times more Omega 6 than Canned low Salt Chickpeas with Liquids.
• While 500 kcal of Canned Chickpeas Solids and Liquids low Salt contain 2.9 times more Omega 3, 4.6 times more Carbohydrate, 2.7 times more Fiber and 2 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Canned low Salt Chickpeas with Liquids offer comparable quantities of Energy per 500 calories.
• 500 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3