Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Chickpeas	21%	14%	65%

Macro Nutrients

	Roasted Sunflower Seeds	Chickpeas	Recommended Dietary Allowance
Energy	20% 582kcal	13% 378kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	6.23% 6.04g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	1.9% 0.6g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	6.38% 0.1g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	15.5% 2.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	48.4% 63g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	14.8% 10.7g	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	29.2% 11g	32% 12g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Chickpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	39.8% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	9.63% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	41% 0.54mg	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	59.3% 237μg	139% 557μg	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	1.56% 1.4mg	4.44% 4mg	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	174% 26mg	5.47% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Chickpeas	Recommended Dietary Allowance
Calcium	7% 70mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	73% 0.66mg	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	47.5% 3.8mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	19% 79mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	93% 2.13mg	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	165% 1155mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	25% 2.76mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.21% 7.68g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Sunflower Seeds vs Chickpeas :

• Dry Roasted Sunflower Seed Kernels no Salt have 4.6 times more Vitamin B3, 4.4 times more Vitamin B5, 1.5 times more Vitamin B6 and 31.8 times more Vitamin E than Raw Chickpeas .
• While Raw Chickpeas contain 4.5 times more Vitamin B1, 2.4 times more Vitamin B9, 2.9 times more Vitamin C and 3.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Chickpeas have similar amounts of Vitamin B2 per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Chickpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Sunflower Seeds vs Chickpeas :

• Dry Roasted Sunflower Seed Kernels no Salt have 1.2 times more Calcium, 2.8 times more Copper, 1.6 times more Magnesium, 4.6 times more Phosphorus, more Selenium and 1.9 times more Zinc than Raw Chickpeas .
• While Raw Chickpeas contain 8 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Chickpeas have similar amounts of Iron, Manganese and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Energy, 8.2 times more Fat, 8.7 times more Saturated Fat and 12.5 times more Omega 6 than Raw Chickpeas .
• While Raw Chickpeas contain 1.5 times more Omega 3, 2.6 times more Carbohydrate and 3.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Chickpeas have similar amounts of Fiber and Protein per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Chickpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.