Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Canned Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Canned Chickpeas	20%	17%	63%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Canned Chickpeas	Recommended Dietary Allowance
Energy	40.5% 1175kcal	9.5% 276kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	1.33% 0.42g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	11% 1.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	34.4% 44.7g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	11% 7.96g	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	0% 0g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	71% 40g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Canned Chickpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	1.74% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	17.7% 0.23mg	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	116% 464μg	24% 95μg	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	2.43% 2.2mg	0.22% 0.2mg	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	481% 72mg	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Canned Chickpeas	Recommended Dietary Allowance
Calcium	17.3% 173mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	55.8% 0.5mg	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	106% 8.5mg	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	73% 1.68mg	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	323% 2260mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	3.58% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Canned Chickpeas per 7 oz

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

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

• 7 ounces of Oil Roasted Sunflower Seeds have 11.9 times more Vitamin B1, 18.7 times more Vitamin B2, 29.5 times more Vitamin B3, 6.8 times more Vitamin B6, 4.9 times more Vitamin B9 and 125.3 times more Vitamin E than Canned Chickpeas .
• Both Oil Roasted Sunflower Seeds and Canned Chickpeas provide similar amounts of Vitamin K per seven ounces.
• 7 ounces of Canned Chickpeas have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Chickpeas , Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Canned Chickpeas :

• 7 ounces of Oil Roasted Sunflower Seeds have 1.9 times more Calcium, 7.1 times more Copper, 4 times more Iron, 4.9 times more Magnesium, 2.5 times more Manganese, 13.4 times more Phosphorus, 3.8 times more Potassium, 25.2 times more Selenium and 8.3 times more Zinc than Canned Chickpeas .
• While 7 oz of Canned Chickpeas , Solids contain 82 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 4.3 times more Energy, 18.5 times more Fat, 33 times more Saturated Fat, 2.3 times more Omega 3, 36.7 times more Omega 6, 1.7 times more Fiber and 2.8 times more Protein than Canned Chickpeas .
• While 7 oz of Canned Chickpeas , Solids contain 1.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Canned Chickpeas offer comparable quantities of Carbohydrate per seven ounces.