Comparing Nutrients in 14 ounces Chickpeas VS Carob flour

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Chickpeas	Carob flour	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.7% 0.84mg	141% 1.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.2% 6.1mg	47% 7.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	126% 6.3mg	3.73% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	112% 1.45mg	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	553% 2211μg	28.8% 115μg	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	17.6% 16mg	0.88% 0.79mg	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	21.7% 3.25mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.8% 35.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpeas	Carob flour	Recommended Dietary Allowance
Calcium	22.6% 226mg	138% 1381mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	252% 2.27mg	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	214% 17mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	368% 8.45mg	87.7% 2mg	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	143% 1000mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	84% 2850mg	97% 3282mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	0.82% 30.5g	0.38% 14.2g	3700g per day for Men 19-50 years

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

• Raw Chickpeas have 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.
• While Carob flour contains 2.2 times more Vitamin B2 than Raw Chickpeas .
• Both Raw Chickpeas and Carob flour have similar amounts of Vitamin B3 per 14 oz.
• Both Raw Chickpeas as well as Carob flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Chickpeas vs Carob flour:

• Raw Chickpeas have 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.
• While Carob flour contains 6.1 times more Calcium, more Selenium and 1.5 times more Sodium than Raw Chickpeas .
• Both Raw Chickpeas and Carob flour have similar amounts of Copper and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Chickpeas have 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.
• While Carob flour contains 1.4 times more Carbohydrate, 4.6 times more Sugars and 3.3 times more Fiber than Raw Chickpeas .
• Both Raw Chickpeas as well as Carob flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.