Comparing Nutrients in 1 kilogram Canned Chickpeas Rinsed VS Acorn Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas Rinsed	20%	16%	64%
Acorn Flour	6%	52%	42%

Macro Nutrients

	Canned Chickpeas Rinsed	Acorn Flour	Recommended Dietary Allowance
Energy	47.6% 1380kcal	173% 5010kcal	2900kcal per day for Men 19-50 years
Fat	25.5% 24.7g	311% 302g	97g per day for Men 19-50 years
Saturated Fat	6.66% 2.13g	123% 39.2g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	NA	1.6g per day for Men 19-50 years
Omega 6	54.5% 9.27g	342% 58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	420% 547g	130g per day for Men 19-50 years
Sugars	55% 40g	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	166% 63g	NA	38g per day for Men 19-50 years
Protein	126% 70.4g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas Rinsed	Acorn Flour	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	186% 9.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.2% 1.16mg	529% 6.88mg	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	103% 410μg	285% 1140μg	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	1.1% 1mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.3% 2.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas Rinsed	Acorn Flour	Recommended Dietary Allowance
Calcium	43% 430mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	278% 2.5mg	679% 6.1mg	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	123% 9.8mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	262% 1100mg	420mg per day for Men 19-50 years
Manganese	348% 8mg	758% 17.4mg	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	114% 800mg	147% 1030mg	700mg per day for Men 19-50 years
Potassium	32% 1090mg	209% 7120mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	NA	55μg per day for Men 19-50 years
Sodium	141% 2120mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	18% 669g	1.62% 60g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Chickpeas Rinsed VS Acorn Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Chickpeas Rinsed versus 1 kg of Acorn Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Chickpeas Rinsed vs Acorn Flour:

• 1 kg of Full fat Acorn Flour contains 5.8 times more Vitamin B1, 10.3 times more Vitamin B2, 19.1 times more Vitamin B3, 5.9 times more Vitamin B6 and 2.8 times more Vitamin B9 than Canned Chickpeas , Rinsed Solids.
• 1 kilogram of Canned Chickpeas Rinsed have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Canned Chickpeas , Rinsed Solids as well as Full fat Acorn Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Canned Chickpeas Rinsed vs Acorn Flour:

• 1 kilogram of Canned Chickpeas Rinsed has more Sodium than Acorn Flour.
• While 1 kg of Full fat Acorn Flour contains 2.4 times more Copper, 4.6 times more Magnesium, 2.2 times more Manganese, 1.3 times more Phosphorus and 6.5 times more Potassium than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas Rinsed and Acorn Flour contain similar levels of Calcium, Iron and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Full fat Acorn Flour contains 3.6 times more Energy, 12.2 times more Fat, 18.4 times more Saturated Fat, 6.3 times more Omega 6 and 2.4 times more Carbohydrate than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas Rinsed and Acorn Flour offer comparable quantities of Protein per one kilogram.