Comparing Nutrients in 1 kilogram Chickpea flour VS Low Fat Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Chickpea flour	24%	16%	60%
Low Fat Peanut Butter	19%	55%	26%

Macro Nutrients

	Chickpea flour	Low Fat Peanut Butter	Recommended Dietary Allowance
Energy	133% 3870kcal	179% 5200kcal	2900kcal per day for Men 19-50 years
Fat	69% 67g	351% 340g	97g per day for Men 19-50 years
Saturated Fat	21.7% 6.93g	180% 57.6g	32g per day for Men 19-50 years
Omega 3	70% 1.12g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	169% 28.7g	537% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	445% 578g	274% 357g	130g per day for Men 19-50 years
Sugars	150% 109g	128% 93g	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	284% 108g	137% 52g	38g per day for Men 19-50 years
Protein	400% 224g	463% 259g	56g per day for Men 19-50 years

Vitamins

	Chickpea flour	Low Fat Peanut Butter	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	405% 4.86mg	225% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	913% 146mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.06mg	214% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	378% 4.9mg	238% 3.1mg	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	1093% 4370μg	150% 600μg	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	0% 0mg	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	55.3% 8.3mg	603% 90mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	76% 91μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpea flour	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	45% 450mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	1013% 9.1mg	644% 5.8mg	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	608% 48.6mg	238% 19mg	8mg per day for Men 19-50 years
Magnesium	395% 1660mg	405% 1700mg	420mg per day for Men 19-50 years
Manganese	696% 16mg	641% 14.8mg	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	454% 3180mg	527% 3690mg	700mg per day for Men 19-50 years
Potassium	249% 8460mg	197% 6690mg	3400mg per day for Men 19-50 years
Selenium	151% 83μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	42.7% 640mg	360% 5400mg	1500mg per day for Men 19-50 years
Zinc	255% 28mg	255% 28mg	11mg per day for Men 19-50 years
Water	2.78% 103g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Chickpea flour VS Low Fat Peanut Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Chickpea flour versus 1 kg of Low Fat Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Chickpea flour vs Low Fat Peanut Butter:

• 1 kilogram of Chickpea flour has 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B6, 7.3 times more Vitamin B9 and 15.2 times more Vitamin K than Low Fat Peanut Butter.
• While 1 kg of Reduced Fat Peanut Butter contains 8.3 times more Vitamin B3, 1.8 times more Vitamin B5 and 10.9 times more Vitamin E than Chickpea flour.
• 1 kilogram of Low Fat Peanut Butter have insufficient amounts of Vitamin K
• Both Chickpea flour as well as Reduced Fat Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Chickpea flour vs Low Fat Peanut Butter:

• 1 kilogram of Chickpea flour has 1.3 times more Calcium, 1.6 times more Copper, 2.6 times more Iron and 1.3 times more Potassium than Low Fat Peanut Butter.
• While 1 kg of Reduced Fat Peanut Butter contains 8.4 times more Sodium than Chickpea flour.
• Both Chickpea flour and Low Fat Peanut Butter contain similar levels of Magnesium, Manganese, Phosphorus, Selenium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Chickpea flour has 2.2 times more Omega 3, 1.6 times more Carbohydrate and 2.1 times more Fiber than Low Fat Peanut Butter.
• While 1 kg of Reduced Fat Peanut Butter contains 1.3 times more Energy, 5.1 times more Fat, 8.3 times more Saturated Fat and 3.2 times more Omega 6 than Chickpea flour.
• Both Chickpea flour and Low Fat Peanut Butter offer comparable quantities of Sugars and Protein per one kilogram.