Comparing Nutrients in 1 pound Chickpea flour VS Red Lentils

Macros Ratio

	Protein	Fat	Carbs
Chickpea flour	24%	16%	60%
Red Lentils	26%	5%	69%

Macro Nutrients

	Chickpea flour	Red Lentils	Recommended Dietary Allowance
Energy	60.5% 1755kcal	56% 1624kcal	2900kcal per day for Men 19-50 years
Fat	31.3% 30.3g	10% 9.84g	97g per day for Men 19-50 years
Saturated Fat	9.82% 3.14g	5.37% 1.7g	32g per day for Men 19-50 years
Omega 3	31.8% 0.51g	71% 1.13g	1.6g per day for Men 19-50 years
Omega 6	76.6% 13g	23.6% 4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 262g	220% 286g	130g per day for Men 19-50 years
Sugars	68% 49.2g	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	129% 49g	129% 49g	38g per day for Men 19-50 years
Protein	181% 102g	194% 108g	56g per day for Men 19-50 years

Vitamins

	Chickpea flour	Red Lentils	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	193% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	42.4% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.75mg	31.6% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.23mg	141% 1.83mg	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	496% 1982μg	231% 925μg	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	8.57% 7.7mg	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	25% 3.76mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.4% 41.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpea flour	Red Lentils	Recommended Dietary Allowance
Calcium	20.4% 204mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	460% 4.14mg	657% 5.9mg	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	276% 22mg	419% 33.5mg	8mg per day for Men 19-50 years
Magnesium	179% 753mg	63.7% 268mg	420mg per day for Men 19-50 years
Manganese	316% 7.26mg	338% 7.8mg	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	206% 1442mg	191% 1334mg	700mg per day for Men 19-50 years
Potassium	113% 3837mg	89% 3030mg	3400mg per day for Men 19-50 years
Selenium	68.5% 37.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	19.4% 290mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	116% 12.7mg	148% 16.3mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.96% 35.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Chickpea flour VS Red Lentils per 1 lb

Compare the macro and micronutrient content in 1 lb of Chickpea flour versus 1 lb of Red Lentils to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Chickpea flour vs Red Lentils:

• 1 pound of Chickpea flour has 1.7 times more Vitamin B5, 1.2 times more Vitamin B6 and 2.1 times more Vitamin B9 than Red Lentils.
• Both Chickpea flour and Red Lentils provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per one pound.
• Both Chickpea flour as well as Raw Pink Or Red Lentils have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Chickpea flour vs Red Lentils:

• 1 pound of Chickpea flour has 2.8 times more Magnesium, 1.3 times more Potassium, more Selenium and 9.1 times more Sodium than Red Lentils.
• While 1 lb of Raw Pink Or Red Lentils contains 1.4 times more Copper, 1.5 times more Iron and 1.3 times more Zinc than Chickpea flour.
• Both Chickpea flour and Red Lentils contain similar levels of Calcium, Manganese and Phosphorus per one pound.
• 1 pound of Red Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Chickpea flour has 3.1 times more Fat, 1.8 times more Saturated Fat and 3.2 times more Omega 6 than Red Lentils.
• While 1 lb of Raw Pink Or Red Lentils contains 2.2 times more Omega 3 than Chickpea flour.
• Both Chickpea flour and Red Lentils offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one pound.