Comparing Nutrients in 14 ounces Carob flour VS Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Carob flour	5%	2%	93%
Chickpeas	21%	14%	65%

Macro Nutrients

	Carob flour	Chickpeas	Recommended Dietary Allowance
Energy	30.4% 881kcal	51.7% 1500kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	24.7% 24g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	7.48% 2.4g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	25.3% 0.4g	1.6g per day for Men 19-50 years
Omega 6	4.95% 0.84g	61.4% 10.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	271% 353g	192% 250g	130g per day for Men 19-50 years
Sugars	269% 195g	58.6% 42.5g	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	416% 158g	127% 48.4g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	145% 81.2g	56g per day for Men 19-50 years

Vitamins

	Carob flour	Chickpeas	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	141% 1.83mg	64.7% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.53mg	38.2% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	126% 6.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	163% 2.12mg	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	28.8% 115μg	553% 2211μg	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	17.6% 16mg	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	21.7% 3.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	29.8% 35.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carob flour	Chickpeas	Recommended Dietary Allowance
Calcium	138% 1381mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	289% 2.6mg	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	214% 17mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	87.7% 2mg	368% 8.45mg	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	143% 1000mg	700mg per day for Men 19-50 years
Potassium	97% 3282mg	84% 2850mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	33% 3.65mg	100% 11mg	11mg per day for Men 19-50 years
Water	0.38% 14.2g	0.82% 30.5g	3700g per day for Men 19-50 years

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

• Carob flour has 2.2 times more Vitamin B2 and 1.2 times more Vitamin B3 than Raw Chickpeas .
• While Raw Chickpeas contain 9 times more Vitamin B1, 33.8 times more Vitamin B5, 1.5 times more Vitamin B6, 19.2 times more Vitamin B9, 20 times more Vitamin C, 1.3 times more Vitamin E and more Vitamin K than Carob flour.
• Both Carob flour as well as Raw Chickpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Carob flour vs Chickpeas :

• Carob flour has 6.1 times more Calcium, more Selenium and 1.5 times more Sodium than Raw Chickpeas .
• While Raw Chickpeas contain 1.5 times more Iron, 1.5 times more Magnesium, 4.2 times more Manganese, 3.2 times more Phosphorus and 3 times more Zinc than Carob flour.
• Both Carob flour and Raw Chickpeas have similar amounts of Copper and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Carob flour has 1.4 times more Carbohydrate, 4.6 times more Sugars and 3.3 times more Fiber than Raw Chickpeas .
• While Raw Chickpeas contain 1.7 times more Energy, 9.3 times more Fat, 6.7 times more Saturated Fat, 25.5 times more Omega 3, 12.4 times more Omega 6 and 4.4 times more Protein than Carob flour.
• Both Carob flour as well as Raw Chickpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.