Comparing Nutrients in 14 ounces Chickpea flour VS Red Lentils

Macros Ratio

	Protein	Fat	Carbs
Chickpea flour	24%	16%	60%
Red Lentils	26%	5%	69%

Macro Nutrients

	Chickpea flour	Red Lentils	Recommended Dietary Allowance
Energy	53% 1536kcal	49% 1421kcal	2900kcal per day for Men 19-50 years
Fat	27.4% 26.6g	8.88% 8.6g	97g per day for Men 19-50 years
Saturated Fat	8.6% 2.75g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	27.8% 0.44g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	67% 11.4g	20.7% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	177% 229g	193% 250g	130g per day for Men 19-50 years
Sugars	59.4% 43g	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	113% 43g	113% 43g	38g per day for Men 19-50 years
Protein	159% 89g	169% 95g	56g per day for Men 19-50 years

Vitamins

	Chickpea flour	Red Lentils	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	161% 1.93mg	169% 2.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.7% 7mg	37% 5.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	27.6% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	150% 1.95mg	123% 1.6mg	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	434% 1734μg	202% 810μg	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% 0mg	7.5% 6.75mg	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	22% 3.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpea flour	Red Lentils	Recommended Dietary Allowance
Calcium	18% 179mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	402% 3.6mg	575% 5.17mg	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	241% 19.3mg	367% 29.3mg	8mg per day for Men 19-50 years
Magnesium	157% 659mg	55.8% 234mg	420mg per day for Men 19-50 years
Manganese	276% 6.35mg	296% 6.8mg	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	180% 1262mg	167% 1167mg	700mg per day for Men 19-50 years
Potassium	99% 3358mg	78% 2651mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	130% 14.3mg	11mg per day for Men 19-50 years
Water	1.1% 41g	0.84% 31g	3700g per day for Men 19-50 years

Nutrient Comparison: Chickpea flour VS Red Lentils per 14 oz

Compare the macro and micronutrient content in 14 oz of Chickpea flour versus 14 oz of Red Lentils to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Chickpea flour vs Red Lentils:

• 14 ounces of Chickpea flour have 1.7 times more Vitamin B5, 1.2 times more Vitamin B6 and 2.1 times more Vitamin B9 than Red Lentils.
• Both Chickpea flour and Red Lentils provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 14 ounces.
• Both Chickpea flour as well as Raw Pink Or Red Lentils have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Chickpea flour vs Red Lentils:

• 14 ounces of Chickpea flour have 2.8 times more Magnesium, 1.3 times more Potassium, more Selenium and 9.1 times more Sodium than Red Lentils.
• While 14 oz of Raw Pink Or Red Lentils contain 1.4 times more Copper, 1.5 times more Iron and 1.3 times more Zinc than Chickpea flour.
• Both Chickpea flour and Red Lentils contain similar levels of Calcium, Manganese and Phosphorus per 14 ounces.
• 14 ounces of Red Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Chickpea flour have 3.1 times more Fat, 1.8 times more Saturated Fat and 3.2 times more Omega 6 than Red Lentils.
• While 14 oz of Raw Pink Or Red Lentils contain 2.2 times more Omega 3 than Chickpea flour.
• Both Chickpea flour and Red Lentils offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 14 ounces.