Comparing Nutrients in 1 pound Low Fat Peanut Butter VS Chickpea flour

Macros Ratio

	Protein	Fat	Carbs
Low Fat Peanut Butter	19%	55%	26%
Chickpea flour	24%	16%	60%

Macro Nutrients

	Low Fat Peanut Butter	Chickpea flour	Recommended Dietary Allowance
Energy	81.3% 2359kcal	60.5% 1755kcal	2900kcal per day for Men 19-50 years
Fat	159% 154g	31.3% 30.3g	97g per day for Men 19-50 years
Saturated Fat	81.6% 26g	9.82% 3.14g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	31.8% 0.51g	1.6g per day for Men 19-50 years
Omega 6	244% 41.4g	76.6% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 162g	202% 262g	130g per day for Men 19-50 years
Sugars	58% 42g	68% 49.2g	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	62% 23.6g	129% 49g	38g per day for Men 19-50 years
Protein	210% 117g	181% 102g	56g per day for Men 19-50 years

Vitamins

	Low Fat Peanut Butter	Chickpea flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	414% 66.2mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.85mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	172% 2.23mg	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	68% 272μg	496% 1982μg	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	273% 41mg	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	34.4% 41.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Fat Peanut Butter	Chickpea flour	Recommended Dietary Allowance
Calcium	16% 159mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	460% 4.14mg	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	108% 8.6mg	276% 22mg	8mg per day for Men 19-50 years
Magnesium	184% 771mg	179% 753mg	420mg per day for Men 19-50 years
Manganese	291% 6.7mg	316% 7.26mg	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	239% 1674mg	206% 1442mg	700mg per day for Men 19-50 years
Potassium	89.3% 3035mg	113% 3837mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	68.5% 37.6μg	55μg per day for Men 19-50 years
Sodium	163% 2449mg	19.4% 290mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	116% 12.7mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Reduced Fat Peanut Butter has 8.3 times more Vitamin B3, 1.8 times more Vitamin B5 and 10.9 times more Vitamin E than Chickpea flour.
• While Chickpea flour contains 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 Reduced Fat Peanut Butter.
• Both Reduced Fat Peanut Butter as well as Chickpea flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• Reduced Fat Peanut Butter has 8.4 times more Sodium than Chickpea flour.
• While Chickpea flour contains 1.3 times more Calcium, 1.6 times more Copper, 2.6 times more Iron and 1.3 times more Potassium than Reduced Fat Peanut Butter.
• Both Reduced Fat Peanut Butter and Chickpea flour have similar amounts of Magnesium, Manganese, Phosphorus, Selenium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Reduced Fat Peanut Butter has 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.
• While Chickpea flour contains 2.2 times more Omega 3, 1.6 times more Carbohydrate and 2.1 times more Fiber than Reduced Fat Peanut Butter.
• Both Reduced Fat Peanut Butter and Chickpea flour have similar amounts of Sugars and Protein per 1 lb.
• Both Reduced Fat Peanut Butter as well as Chickpea flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.