Comparing Nutrients in 1 pound Chickpea flour VS Peanut Spread

Macros Ratio

	Protein	Fat	Carbs
Chickpea flour	24%	16%	60%
Peanut Spread	15%	76%	9%

Macro Nutrients

	Chickpea flour	Peanut Spread	Recommended Dietary Allowance
Energy	60.5% 1755kcal	102% 2948kcal	2900kcal per day for Men 19-50 years
Fat	31.3% 30.3g	257% 249g	97g per day for Men 19-50 years
Saturated Fat	9.82% 3.14g	145% 46.4g	32g per day for Men 19-50 years
Omega 3	31.8% 0.51g	25.8% 0.41g	1.6g per day for Men 19-50 years
Omega 6	76.6% 13g	432% 73.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 262g	49.7% 64.5g	130g per day for Men 19-50 years
Sugars	68% 49.2g	39.7% 29g	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	93% 35.4g	38g per day for Men 19-50 years
Protein	181% 102g	201% 112g	56g per day for Men 19-50 years

Vitamins

	Chickpea flour	Peanut Spread	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	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	42.6% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	465% 74.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.75mg	112% 5.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.23mg	164% 2.14mg	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	163% 653μg	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	244% 36.6mg	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	Peanut Spread	Recommended Dietary Allowance
Calcium	20.4% 204mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	460% 4.14mg	383% 3.45mg	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	179% 753mg	177% 744mg	420mg per day for Men 19-50 years
Manganese	316% 7.26mg	390% 8.98mg	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	227% 1588mg	700mg per day for Men 19-50 years
Potassium	113% 3837mg	109% 3710mg	3400mg per day for Men 19-50 years
Selenium	68.5% 37.6μg	75% 41.3μg	55μg per day for Men 19-50 years
Sodium	19.4% 290mg	88.3% 1324mg	1500mg per day for Men 19-50 years
Zinc	116% 12.7mg	145% 16mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.24% 8.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Chickpea flour VS Peanut Spread per 1 lb

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

Lets compare vitamin content per 1 pound of Chickpea flour vs Peanut Spread:

• 1 pound of Chickpea flour has 4.2 times more Vitamin B1, 3 times more Vitamin B9 and 15.2 times more Vitamin K than Peanut Spread.
• While 1 lb of Low Sugar Peanut Spread contains 9.3 times more Vitamin B3, 2 times more Vitamin B5 and 9.7 times more Vitamin E than Chickpea flour.
• Both Chickpea flour and Peanut Spread provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Peanut Spread have insufficient amounts of Vitamin K
• Both Chickpea flour as well as Low Sugar Peanut Spread 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 Peanut Spread:

• 1 pound of Chickpea flour has 1.7 times more Iron than Peanut Spread.
• While 1 lb of Low Sugar Peanut Spread contains 1.6 times more Calcium and 4.6 times more Sodium than Chickpea flour.
• Both Chickpea flour and Peanut Spread contain similar levels of Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Chickpea flour has 1.2 times more Omega 3, 4.1 times more Carbohydrate, 1.7 times more Sugars and 1.4 times more Fiber than Peanut Spread.
• While 1 lb of Low Sugar Peanut Spread contains 1.7 times more Energy, 8.2 times more Fat, 14.7 times more Saturated Fat and 5.6 times more Omega 6 than Chickpea flour.
• Both Chickpea flour and Peanut Spread offer comparable quantities of Protein per one pound.