Comparing Nutrients in 1 pound Boiled Chickpeas VS Carob flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Chickpeas	21%	14%	65%
Carob flour	5%	2%	93%

Macro Nutrients

	Boiled Chickpeas	Carob flour	Recommended Dietary Allowance
Energy	25.7% 744kcal	34.7% 1007kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	3.04% 2.95g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.22g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	12% 0.2g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	29.7% 5.05g	5.66% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	310% 403g	130g per day for Men 19-50 years
Sugars	30% 21.8g	307% 223g	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	91% 34.5g	475% 181g	38g per day for Men 19-50 years
Protein	71.8% 40g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Chickpeas	Carob flour	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	161% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	53.8% 8.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	4.26% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	128% 1.66mg	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	195% 780μg	33% 132μg	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	6.55% 5.9mg	1% 0.91mg	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	10.6% 1.6mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chickpeas	Carob flour	Recommended Dietary Allowance
Calcium	22.2% 222mg	158% 1579mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	288% 2.6mg	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	164% 13mg	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	203% 4.67mg	100% 2.3mg	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	109% 762mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	39% 1320mg	110% 3751mg	3400mg per day for Men 19-50 years
Selenium	30.5% 16.8μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	63% 6.94mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	7.4% 273g	0.44% 16.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Chickpeas vs Carob flour:

• Boiled Chickpeas have 2.2 times more Vitamin B1, 6.1 times more Vitamin B5, 5.9 times more Vitamin B9, 6.5 times more Vitamin C and more Vitamin K than Carob flour.
• While Carob flour contains 7.3 times more Vitamin B2, 3.6 times more Vitamin B3, 2.6 times more Vitamin B6 and 1.8 times more Vitamin E than Boiled Chickpeas .
• Both Boiled Chickpeas as well as Carob flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Chickpeas vs Carob flour:

• Boiled Chickpeas have 2 times more Manganese, 2.1 times more Phosphorus, 1.7 times more Zinc and 16.8 times more Water than Carob flour.
• While Carob flour contains 7.1 times more Calcium, 1.6 times more Copper, 2.8 times more Potassium, 1.4 times more Selenium and 5 times more Sodium than Boiled Chickpeas .
• Both Boiled Chickpeas and Carob flour have similar amounts of Iron and Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Chickpeas have 4 times more Fat, 10.8 times more Omega 3, 5.3 times more Omega 6 and 1.9 times more Protein than Carob flour.
• While Carob flour contains 1.4 times more Energy, 3.2 times more Carbohydrate, 10.2 times more Sugars and 5.2 times more Fiber than Boiled Chickpeas .
• Both Boiled Chickpeas as well as Carob flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.