Comparing Nutrients in 7 ounces Chickpeas VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Chickpeas	21%	14%	65%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Chickpeas	Sunflower Seeds	Recommended Dietary Allowance
Energy	26% 750kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	3.74% 1.2g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	30.7% 5.2g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	29.3% 21.2g	7.17% 5.2g	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	% 4.96g	g per day for Men 19-50 years
Fiber	63.7% 24.2g	45% 17g	38g per day for Men 19-50 years
Protein	72.5% 40.6g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Chickpeas	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.06mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.16mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.7% 1.06mg	205% 2.67mg	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	276% 1105μg	113% 450μg	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	8.8% 7.94mg	3.1% 2.78mg	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	11% 1.63mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpeas	Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.3% 113mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	397% 3.57mg	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	107% 8.55mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	168% 3.87mg	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	71.4% 500mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	42% 1425mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	49.8% 5.48mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.41% 15.2g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Chickpeas vs Sunflower Seeds:

• Raw Chickpeas have 1.4 times more Vitamin B5, 2.5 times more Vitamin B9, 2.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.1 times more Vitamin B1, 1.7 times more Vitamin B2, 5.4 times more Vitamin B3, 2.5 times more Vitamin B6 and 42.9 times more Vitamin E than Raw Chickpeas .
• Both Raw Chickpeas as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Chickpeas vs Sunflower Seeds:

• Raw Chickpeas have 2.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Calcium, 2.7 times more Copper, 4.1 times more Magnesium, 2.6 times more Phosphorus, more Selenium and 1.8 times more Zinc than Raw Chickpeas .
• Both Raw Chickpeas and Dried Sunflower Seed Kernels have similar amounts of Iron, Manganese and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Chickpeas have 1.7 times more Omega 3, 3.1 times more Carbohydrate, 4.1 times more Sugars and 1.4 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 8.5 times more Fat, 7.4 times more Saturated Fat and 8.8 times more Omega 6 than Raw Chickpeas .
• Both Raw Chickpeas and Dried Sunflower Seed Kernels have similar amounts of Protein per 7 oz.
• Both Raw Chickpeas as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.