Comparing Nutrients in 1 kilogram 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	130% 3780kcal	76.6% 2220kcal	2900kcal per day for Men 19-50 years
Fat	62.3% 60.4g	6.7% 6.5g	97g per day for Men 19-50 years
Saturated Fat	19% 6.03g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	63.8% 1.02g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	155% 26.3g	12.5% 2.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	484% 630g	684% 889g	130g per day for Men 19-50 years
Sugars	148% 107g	677% 491g	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	321% 122g	1047% 398g	38g per day for Men 19-50 years
Protein	366% 205g	82.5% 46.2g	56g per day for Men 19-50 years

Vitamins

	Chickpeas	Carob flour	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	398% 4.77mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.12mg	355% 4.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	318% 16mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	412% 5.35mg	282% 3.66mg	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	1393% 5570μg	72.5% 290μg	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	44.4% 40mg	2.22% 2mg	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	54.7% 8.2mg	42% 6.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75% 90μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpeas	Carob flour	Recommended Dietary Allowance
Calcium	57% 570mg	348% 3480mg	1000mg per day for Men 19-50 years
Copper	729% 6.56mg	634% 5.7mg	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	539% 43mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	188% 790mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	926% 21.3mg	221% 5.1mg	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	360% 2520mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	211% 7180mg	243% 8270mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	251% 27.6mg	83.6% 9.2mg	11mg per day for Men 19-50 years
Water	2.08% 76.8g	0.97% 35.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Raw Chickpeas as well as Carob flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.