Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Chickpea flour

Macros Ratio

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

Macro Nutrients

	Roasted Sunflower Seeds	Chickpea flour	Recommended Dietary Allowance
Energy	40% 1155kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	33.5% 5.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	88.3% 115g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	29.7% 21.5g	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	58% 22g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	79.3% 44.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Chickpea flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	80.4% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	75% 0.98mg	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	118% 470μg	217% 867μg	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	3.1% 2.78mg	0% 0mg	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	345% 51.8mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Chickpea flour	Recommended Dietary Allowance
Calcium	14% 139mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	201% 1.8mg	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	94% 7.54mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	78.4% 329mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	138% 3.18mg	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	327% 2292mg	90% 631mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	49.4% 1679mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	30% 16.5μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	50.7% 5.58mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.55% 20.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Chickpea flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Sunflower Seeds versus 7 oz of Chickpea flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Chickpea flour:

• 7 ounces of Roasted Sunflower Seeds have 2.3 times more Vitamin B2, 4 times more Vitamin B3, 11.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 31.4 times more Vitamin E than Chickpea flour.
• While 7 oz of Chickpea flour contain 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.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Chickpea flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Chickpea flour:

• 7 ounces of Roasted Sunflower Seeds have 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.
• While 7 oz of Chickpea flour contain 1.3 times more Iron, 1.3 times more Magnesium and 21.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Chickpea flour contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 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.
• While 7 oz of Chickpea flour contain 1.6 times more Omega 3, 2.4 times more Carbohydrate and 4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Chickpea flour offer comparable quantities of Fiber and Protein per seven ounces.