Comparing Nutrients in 1 kilogram 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	76.6% 2220kcal	30.3% 880kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	20% 19.5g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	6.38% 2.04g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.12g	50% 8.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	684% 889g	104% 135g	130g per day for Men 19-50 years
Sugars	677% 491g	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	1047% 398g	116% 44g	38g per day for Men 19-50 years
Protein	82.5% 46.2g	88% 49.2g	56g per day for Men 19-50 years

Vitamins

	Carob flour	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	355% 4.6mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	8.13% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	282% 3.66mg	364% 4.73mg	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	72.5% 290μg	62.5% 250μg	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	2.22% 2mg	1.1% 1mg	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	42% 6.3mg	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	348% 3480mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	634% 5.7mg	170% 1.53mg	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	368% 29.4mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	221% 5.1mg	356% 8.2mg	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	113% 790mg	114% 800mg	700mg per day for Men 19-50 years
Potassium	243% 8270mg	42.4% 1440mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	185% 2780mg	1500mg per day for Men 19-50 years
Zinc	83.6% 9.2mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	0.97% 35.8g	21.2% 786g	3700g per day for Men 19-50 years

Nutrient Comparison: Carob flour VS Canned Chickpeas with Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Carob flour versus 1 kg of Canned Chickpeas with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Carob flour vs Canned Chickpeas with Liquids:

• 1 kilogram of Carob flour has 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 1 kg of Canned Chickpeas Solids and Liquids contains 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 one kilogram.
• 1 kilogram of Carob flour have insufficient amounts of Vitamin B5
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Carob flour vs Canned Chickpeas with Liquids:

• 1 kilogram of Carob flour has 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 1 kg of Canned Chickpeas Solids and Liquids contains 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Carob flour has 2.5 times more Energy, 6.6 times more Carbohydrate and 9 times more Fiber than Canned Chickpeas with Liquids.
• While 1 kg of Canned Chickpeas Solids and Liquids contains 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 one kilogram.
• 1 kilogram of Carob flour provide inadequate amounts of Omega 3 and Omega 6