Comparing Nutrients in 1 kilogram Carob flour VS Boiled Chickpeas

Macros Ratio

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

Macro Nutrients

	Carob flour	Boiled Chickpeas	Recommended Dietary Allowance
Energy	76.6% 2220kcal	56.6% 1640kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.12g	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	684% 889g	211% 274g	130g per day for Men 19-50 years
Sugars	677% 491g	66.2% 48g	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	200% 76g	38g per day for Men 19-50 years
Protein	82.5% 46.2g	158% 88.6g	56g per day for Men 19-50 years

Vitamins

	Carob flour	Boiled Chickpeas	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	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	355% 4.6mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	33% 5.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	57% 2.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	282% 3.66mg	107% 1.4mg	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	430% 1720μg	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	14.4% 13mg	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	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	33.3% 40μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carob flour	Boiled Chickpeas	Recommended Dietary Allowance
Calcium	348% 3480mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	634% 5.7mg	391% 3.52mg	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	361% 29mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	221% 5.1mg	448% 10.3mg	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	240% 1680mg	700mg per day for Men 19-50 years
Potassium	243% 8270mg	85.6% 2910mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	67.3% 37μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	83.6% 9.2mg	139% 15.3mg	11mg per day for Men 19-50 years
Water	0.97% 35.8g	16.3% 602g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carob flour vs Boiled Chickpeas :

• Carob flour has 7.3 times more Vitamin B2, 3.6 times more Vitamin B3, 2.6 times more Vitamin B6 and 1.8 times more Vitamin E than Boiled Chickpeas .
• While Boiled Chickpeas contain 2.2 times more Vitamin B1, 6.1 times more Vitamin B5, 5.9 times more Vitamin B9, 6.5 times more Vitamin C and more Vitamin K than Carob flour.
• Both Carob flour as well as Boiled Chickpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carob flour vs Boiled Chickpeas :

• Carob flour has 7.1 times more Calcium, 1.6 times more Copper, 2.8 times more Potassium, 1.4 times more Selenium and 5 times more Sodium than Boiled Chickpeas .
• While Boiled Chickpeas contain 2 times more Manganese, 2.1 times more Phosphorus, 1.7 times more Zinc and 16.8 times more Water than Carob flour.
• Both Carob flour and Boiled Chickpeas have similar amounts of Iron and Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Carob flour has 1.4 times more Energy, 3.2 times more Carbohydrate, 10.2 times more Sugars and 5.2 times more Fiber than Boiled Chickpeas .
• While Boiled Chickpeas contain 4 times more Fat, 10.8 times more Omega 3, 5.3 times more Omega 6 and 1.9 times more Protein than Carob flour.
• Both Carob flour as well as Boiled Chickpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.