Comparing Nutrients in 100 grams Sunflower Seed Flour VS Canned Chickpeas Rinsed

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Canned Chickpeas Rinsed	20%	16%	64%

Macro Nutrients

	Sunflower Seed Flour	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Energy	11.2% 326kcal	4.76% 138kcal	2900kcal per day for Men 19-50 years
Fat	1.66% 1.6g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	5.45% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.6% 36g	17.6% 23g	130g per day for Men 19-50 years
Sugars	NA	5.5% 4g	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	13.7% 5.2g	16.6% 6.3g	38g per day for Men 19-50 years
Protein	86% 48g	12.6% 7.04g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	266% 3.2mg	2.1% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	1.15% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.7% 7.3mg	0.78% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	8.92% 0.12mg	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	55.5% 222μg	10.3% 41μg	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	1.44% 1.3mg	0.11% 0.1mg	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	1.93% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Calcium	11.4% 114mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	27.8% 0.25mg	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	82.8% 6.62mg	12.3% 0.98mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	34.8% 0.8mg	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	98% 689mg	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	1.97% 67mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	106% 58.2μg	5.64% 3.1μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	14% 212mg	1500mg per day for Men 19-50 years
Zinc	45% 4.95mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	0.2% 7.47g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Canned Chickpeas Rinsed per 100 g

Compare the macro and micronutrient content in 100 g of Sunflower Seed Flour versus 100 g of Canned Chickpeas Rinsed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Sunflower Seed Flour vs Canned Chickpeas Rinsed:

• 100 grams of Sunflower Seed Flour have 127.5 times more Vitamin B1, 17.7 times more Vitamin B2, 58.5 times more Vitamin B3, 6.5 times more Vitamin B6 and 5.4 times more Vitamin B9 than Canned Chickpeas Rinsed.
• 100 grams of Canned Chickpeas Rinsed have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Partially Defatted Sunflower Seed Flour as well as Canned Chickpeas , Rinsed Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Sunflower Seed Flour vs Canned Chickpeas Rinsed:

• 100 grams of Sunflower Seed Flour have 2.7 times more Calcium, 6.9 times more Copper, 6.8 times more Iron, 14.4 times more Magnesium, 2.5 times more Manganese, 8.6 times more Phosphorus, 18.8 times more Selenium and 8.4 times more Zinc than Canned Chickpeas Rinsed.
• While 100 g of Canned Chickpeas , Rinsed Solids contain 1.6 times more Potassium and 70.7 times more Sodium than Partially Defatted Sunflower Seed Flour.
• 100 grams of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sunflower Seed Flour have 2.4 times more Energy, 1.6 times more Carbohydrate and 6.8 times more Protein than Canned Chickpeas Rinsed.
• While 100 g of Canned Chickpeas , Rinsed Solids contain 1.5 times more Fat and 18 times more Omega 3 than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Canned Chickpeas Rinsed offer comparable quantities of Omega 6 and Fiber per 100 grams.
• 100 grams of Sunflower Seed Flour provide inadequate amounts of Omega 3