Comparing Nutrients in 14 ounces Carob flour VS Canned Chickpeas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Carob flour	5%	2%	93%
Canned Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Carob flour	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Energy	30.4% 881kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	7.98% 7.74g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	2.53% 0.81g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.95% 0.84g	20% 3.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	271% 353g	41% 53.5g	130g per day for Men 19-50 years
Sugars	269% 195g	NA	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	416% 158g	46% 17.5g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	35% 19.5g	56g per day for Men 19-50 years

Vitamins

	Carob flour	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	141% 1.83mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.53mg	3.22% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	144% 1.88mg	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	28.8% 115μg	25% 99μg	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	0.88% 0.79mg	0.44% 0.4mg	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	16.7% 2.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carob flour	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	138% 1381mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	67.5% 0.61mg	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	146% 11.7mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	87.7% 2mg	141% 3.25mg	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	44.8% 314mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	97% 3282mg	17% 572mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	73.6% 1103mg	1500mg per day for Men 19-50 years
Zinc	33% 3.65mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.38% 14.2g	8.43% 312g	3700g per day for Men 19-50 years

Nutrient Comparison: Carob flour VS Canned Chickpeas with Liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Carob flour versus 14 oz of Canned Chickpeas with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Carob flour vs Canned Chickpeas with Liquids:

• 14 ounces of Carob flour have 1.7 times more Vitamin B1, 30.7 times more Vitamin B2 and 14.6 times more Vitamin B3 than Canned Chickpeas with Liquids.
• While 14 oz of Canned Chickpeas Solids and Liquids contain 6.4 times more Vitamin B5 and 1.3 times more Vitamin B6 than Carob flour.
• Both Carob flour and Canned Chickpeas with Liquids provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Carob flour have insufficient amounts of Vitamin B5
• 14 ounces of Canned Chickpeas with Liquids have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Carob flour as well as Canned Chickpeas Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Carob flour vs Canned Chickpeas with Liquids:

• 14 ounces of Carob flour have 9.9 times more Calcium, 3.7 times more Copper, 2.4 times more Iron, 2 times more Magnesium, 5.7 times more Potassium, 2.7 times more Selenium and 1.3 times more Zinc than Canned Chickpeas with Liquids.
• While 14 oz of Canned Chickpeas Solids and Liquids contain 1.6 times more Manganese, 7.9 times more Sodium and 21.9 times more Water than Carob flour.
• Both Carob flour and Canned Chickpeas with Liquids contain similar levels of Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Carob flour have 2.5 times more Energy, 6.6 times more Carbohydrate and 9 times more Fiber than Canned Chickpeas with Liquids.
• While 14 oz of Canned Chickpeas Solids and Liquids contain 3 times more Fat, 8.3 times more Omega 3 and 4 times more Omega 6 than Carob flour.
• Both Carob flour and Canned Chickpeas with Liquids offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Carob flour provide inadequate amounts of Omega 3 and Omega 6