Comparing Nutrients in 5 ounces Chickpea flour VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Chickpea flour	24%	16%	60%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Chickpea flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	19% 549kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	9.78% 9.5g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	3.07% 0.98g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	24% 4.07g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	26.2% 34g	130g per day for Men 19-50 years
Sugars	21.2% 15.4g	5.34% 3.87g	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	40.3% 15.3g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	56.7% 31.7g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Chickpea flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.4% 0.69mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.6% 0.7mg	87.7% 1.14mg	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	155% 619μg	84% 336μg	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% 0mg	2.2% 2mg	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	7.84% 1.18mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.7% 13μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpea flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.38% 63.8mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	288% 2.6mg	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	86% 6.9mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	56% 235mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	130% 3mg	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	64.4% 451mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	35.3% 1199mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	36.2% 4mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.39% 14.6g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Chickpea flour vs Roasted Sunflower Seeds:

• Chickpea flour has 4.6 times more Vitamin B1, 1.8 times more Vitamin B9 and 3.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Vitamin B2, 4 times more Vitamin B3, 11.6 times more Vitamin B5, 1.6 times more Vitamin B6, more Vitamin C and 31.4 times more Vitamin E than Chickpea flour.
• Both Chickpea flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Chickpea flour vs Roasted Sunflower Seeds:

• Chickpea flour has 1.3 times more Iron, 1.3 times more Magnesium and 21.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Calcium, 2 times more Copper, 1.3 times more Manganese, 3.6 times more Phosphorus, 9.6 times more Selenium and 1.9 times more Zinc than Chickpea flour.
• Both Chickpea flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Chickpea flour has 1.6 times more Omega 3, 2.4 times more Carbohydrate and 4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 7.4 times more Fat, 7.5 times more Saturated Fat and 11.4 times more Omega 6 than Chickpea flour.
• Both Chickpea flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber and Protein per 5 oz.
• Both Chickpea flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.