Comparing Nutrients in 1 pound 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	60.5% 1755kcal	81.3% 2359kcal	2900kcal per day for Men 19-50 years
Fat	31.3% 30.3g	159% 154g	97g per day for Men 19-50 years
Saturated Fat	9.82% 3.14g	81.6% 26g	32g per day for Men 19-50 years
Omega 3	31.8% 0.51g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	76.6% 13g	244% 41.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 262g	124% 162g	130g per day for Men 19-50 years
Sugars	68% 49.2g	58% 42g	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	62% 23.6g	38g per day for Men 19-50 years
Protein	181% 102g	210% 117g	56g per day for Men 19-50 years

Vitamins

	Chickpea flour	Low Fat Peanut Butter	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	414% 66.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.75mg	97% 4.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.23mg	108% 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	496% 1982μg	68% 272μg	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	25% 3.76mg	273% 41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.4% 41.3μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpea flour	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	20.4% 204mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	460% 4.14mg	292% 2.63mg	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	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	179% 753mg	184% 771mg	420mg per day for Men 19-50 years
Manganese	316% 7.26mg	291% 6.7mg	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	239% 1674mg	700mg per day for Men 19-50 years
Potassium	113% 3837mg	89.3% 3035mg	3400mg per day for Men 19-50 years
Selenium	68.5% 37.6μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	19.4% 290mg	163% 2449mg	1500mg per day for Men 19-50 years
Zinc	116% 12.7mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.15% 5.44g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb 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 pound 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 pound.

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

• 1 pound 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 lb 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound.