Comparing Nutrients in 300 calories Chickpea flour VS Peanut Spread

Weight per 300 calories

• Chickpea flour: 77.5g
• Peanut Spread: 46.2g

Low Sugar Peanut Spread has 1.7 times more energy per unit of mass than Chickpea flour, which is very high in comparison to other foods. Chickpea flour having high energy density.

Discover which food has more nutrients per 300 calories - Chickpea flour or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.35% 5.2g	26% 25.3g	97g per day for Men 19-50 years
Saturated Fat	1.68% 0.54g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	5.43% 0.087g	2.63% 0.042g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	44% 7.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.5% 45g	5.05% 6.57g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	4.04% 2.93g	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	22% 8.37g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	31% 17.4g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Chickpea flour	Peanut Spread	Recommended Dietary Allowance
Vitamin A	0.17% 1.55μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	4.46% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	4.33% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.54% 1.37mg	47.3% 7.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	16.7% 0.22mg	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	84.7% 339μg	16.6% 66.5μg	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	4.3% 0.64mg	25% 3.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.88% 7.05μg	0.23% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpea flour	Peanut Spread	Recommended Dietary Allowance
Calcium	3.5% 35mg	3.32% 33.2mg	1000mg per day for Men 19-50 years
Copper	78.6% 0.71mg	39% 0.35mg	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	47% 3.77mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	30.6% 129mg	18% 75.7mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	39.7% 0.91mg	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	35.2% 247mg	23% 162mg	700mg per day for Men 19-50 years
Potassium	19.3% 656mg	11% 378mg	3400mg per day for Men 19-50 years
Selenium	11.7% 6.43μg	7.64% 4.2μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	20% 2.18mg	14.7% 1.62mg	11mg per day for Men 19-50 years
Water	0.22% 7.97g	0.024% 0.89g	3700g per day for Men 19-50 years

Chickpea Flour VS Peanut Spread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Chickpea flour or Peanut Spread?

Lets compare vitamin content per 300 calories of Chickpea flour vs Peanut Spread:

• 300 calories of Chickpea flour have 7 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B6 and 5.1 times more Vitamin B9 than Peanut Spread.
• While 300 kcal of Low Sugar Peanut Spread contain 5.5 times more Vitamin B3 and 5.8 times more Vitamin E than Chickpea flour.
• Both Chickpea flour and Peanut Spread provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Chickpea flour have insufficient amounts of Vitamin E
• 300 calories of Peanut Spread have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Chickpea flour as well as Low Sugar Peanut Spread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Chickpea flour vs Peanut Spread:

• 300 calories of Chickpea flour have 2 times more Copper, 2.9 times more Iron, 1.7 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 1.7 times more Potassium, 1.5 times more Selenium and 1.3 times more Zinc than Peanut Spread.
• While 300 kcal of Low Sugar Peanut Spread contain 2.7 times more Sodium than Chickpea flour.
• Both Chickpea flour as well as Low Sugar Peanut Spread lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Chickpea flour have 6.8 times more Carbohydrate, 2.9 times more Sugars, 2.3 times more Fiber and 1.5 times more Protein than Peanut Spread.
• While 300 kcal of Low Sugar Peanut Spread contain 4.9 times more Fat, 8.8 times more Saturated Fat and 3.4 times more Omega 6 than Chickpea flour.
• Both Chickpea flour and Peanut Spread offer comparable quantities of Energy per 300 calories.
• 300 calories of Peanut Spread provide inadequate amounts of Carbohydrate
• Both Chickpea flour as well as Low Sugar Peanut Spread provide inadequate amounts of Omega 3 in 300 calories.