Comparing Nutrients in 300 calories Canned Chickpeas with Liquids VS Carob flour

Weight per 300 calories

• Canned Chickpeas with Liquids: 341g
• Carob flour: 135g

Carob flour has 2.5 times more energy per unit of mass than Canned Chickpeas Solids and Liquids, which is above average in comparison to other foods. Canned Chickpeas with Liquids having average energy density.

Discover which food has more nutrients per 300 calories - Canned Chickpeas with Liquids or Carob flour?

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas with Liquids	22%	19%	59%
Carob flour	5%	2%	93%

Macro Nutrients

	Canned Chickpeas with Liquids	Carob flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.85% 6.65g	0.91% 0.88g	97g per day for Men 19-50 years
Saturated Fat	2.17% 0.7g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	7.03% 0.11g	0.34% 0.005g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.4% 46g	92% 120g	130g per day for Men 19-50 years
Sugars	NA	91% 66.3g	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	39.5% 15g	142% 53.8g	38g per day for Men 19-50 years
Protein	30% 16.8g	11% 6.24g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas with Liquids	Carob flour	Recommended Dietary Allowance
Vitamin A	0.38% 3.4μg	0.15% 1.35μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	5.97% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.93% 0.051mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.77% 0.44mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1mg	1.27% 0.064mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	38% 0.49mg	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	21.3% 85.2μg	9.8% 39μg	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	0.38% 0.34mg	0.3% 0.27mg	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	NA	5.68% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas with Liquids	Carob flour	Recommended Dietary Allowance
Calcium	12% 119mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	85.7% 0.77mg	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	52.4% 4.2mg	49.7% 3.97mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	17.4% 73mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	30% 0.69mg	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	39% 273mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	33% 1118mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	13% 7.16μg	55μg per day for Men 19-50 years
Sodium	63% 948mg	3.15% 47.3mg	1500mg per day for Men 19-50 years
Zinc	21.4% 2.35mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	7.24% 268g	0.13% 4.84g	3700g per day for Men 19-50 years

Canned Chickpeas With Liquids VS Carob Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Chickpeas with Liquids or Carob flour?

Lets compare vitamin content per 300 calories of Canned Chickpeas with Liquids vs Carob flour:

• 300 calories of Canned Chickpeas with Liquids have 1.5 times more Vitamin B1, 16 times more Vitamin B5, 3.3 times more Vitamin B6 and 2.2 times more Vitamin B9 than Carob flour.
• While 300 kcal of Carob flour contain 12.2 times more Vitamin B2 and 5.8 times more Vitamin B3 than Canned Chickpeas Solids and Liquids.
• 300 calories of Canned Chickpeas with Liquids have insufficient amounts of Vitamin B2 and Vitamin B3
• 300 calories of Carob flour have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Canned Chickpeas Solids and Liquids as well as Carob flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Chickpeas with Liquids vs Carob flour:

• 300 calories of Canned Chickpeas with Liquids have 1.3 times more Magnesium, 4.1 times more Manganese, 2.6 times more Phosphorus, 20 times more Sodium, 1.9 times more Zinc and 55.4 times more Water than Carob flour.
• While 300 kcal of Carob flour contain 3.9 times more Calcium, 1.5 times more Copper and 2.3 times more Potassium than Canned Chickpeas Solids and Liquids.
• Both Canned Chickpeas with Liquids and Carob flour contain similar levels of Iron and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Chickpeas with Liquids have 7.6 times more Fat, 20.8 times more Omega 3, 10.1 times more Omega 6 and 2.7 times more Protein than Carob flour.
• While 300 kcal of Carob flour contain 2.6 times more Carbohydrate and 3.6 times more Fiber than Canned Chickpeas Solids and Liquids.
• Both Canned Chickpeas with Liquids and Carob flour offer comparable quantities of Energy per 300 calories.
• 300 calories of Carob flour provide inadequate amounts of Omega 3 and Omega 6