Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS 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	30.3% 877kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	2.85% 2.76g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	2.92% 0.047g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	7.08% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	14.7% 19g	130g per day for Men 19-50 years
Sugars	NA	5.06% 3.67g	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	43% 16.3g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	12.5% 6.97g	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	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	1.15% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	8.48% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	51.6% 0.67mg	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	84.3% 337μg	8.86% 35.4μg	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	2.2% 2mg	0.16% 0.14mg	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	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	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	8.08% 80.8mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	24% 0.22mg	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	121% 9.65mg	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	50.4% 1.16mg	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	234% 1641mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	NA	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	12.5% 187mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Canned low Salt Chickpeas with Liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Toasted Sunflower Seeds versus 5 oz of Canned low Salt Chickpeas with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Toasted Sunflower Seeds vs Canned low Salt Chickpeas with Liquids:

• 5 ounces of Toasted Sunflower Seeds have 10.2 times more Vitamin B1, 19 times more Vitamin B2, 32.3 times more Vitamin B3, 23.6 times more Vitamin B5, 1.7 times more Vitamin B6 and 9.5 times more Vitamin B9 than Canned low Salt Chickpeas with Liquids.
• 5 ounces 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 five ounces.

Comparing minerals per 5 ounces for Toasted Sunflower Seeds vs Canned low Salt Chickpeas with Liquids:

• 5 ounces of Toasted Sunflower Seeds have 1.6 times more Calcium, 12 times more Copper, 5.5 times more Iron, 4.8 times more Magnesium, 2.6 times more Manganese, 14.5 times more Phosphorus, 3.4 times more Potassium and 7.7 times more Zinc than Canned low Salt Chickpeas with Liquids.
• While 5 oz of Canned Chickpeas Solids and Liquids low Salt contain 44 times more Sodium and 78.6 times more Water than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 7 times more Energy, 29.1 times more Fat, 29.2 times more Saturated Fat, 2.4 times more Omega 3, 44 times more Omega 6, 1.5 times more Carbohydrate, 2.6 times more Fiber and 3.5 times more Protein than Canned low Salt Chickpeas with Liquids.