Comparing Nutrients in 300 calories Boiled Chickpeas VS Carob flour

Weight per 300 calories

• Boiled Chickpeas: 183g
• Carob flour: 135g

Carob flour has 1.4 times more energy per unit of mass than Boiled Chickpeas , which is above average in comparison to other foods. Boiled Chickpeas having above average energy density.

Discover which food has more nutrients per 300 calories - Boiled Chickpeas or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.74g	0.91% 0.88g	97g per day for Men 19-50 years
Saturated Fat	1.54% 0.49g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	4.9% 0.079g	0.34% 0.005g	1.6g per day for Men 19-50 years
Omega 6	12% 2.04g	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	38.6% 50g	92% 120g	130g per day for Men 19-50 years
Sugars	12% 8.8g	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	36.6% 14g	142% 53.8g	38g per day for Men 19-50 years
Protein	29% 16.2g	11% 6.24g	56g per day for Men 19-50 years

Vitamins

	Boiled Chickpeas	Carob flour	Recommended Dietary Allowance
Vitamin A	0.2% 1.83μg	0.15% 1.35μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	5.97% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.86% 0.12mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6% 0.96mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	1.27% 0.064mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.6% 0.25mg	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	78.7% 315μg	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	2.64% 2.38mg	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	4.27% 0.64mg	5.68% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chickpeas	Carob flour	Recommended Dietary Allowance
Calcium	8.96% 89.6mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	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	66% 5.3mg	49.7% 3.97mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	17.4% 73mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	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	44% 307mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	15.7% 532mg	33% 1118mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.77μg	13% 7.16μg	55μg per day for Men 19-50 years
Sodium	0.85% 13mg	3.15% 47.3mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	2.98% 110g	0.13% 4.84g	3700g per day for Men 19-50 years

Boiled Chickpeas VS Carob Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Chickpeas or Carob flour?

Lets compare vitamin content per 300 calories of Boiled Chickpeas vs Carob flour:

• 300 calories of Boiled Chickpeas have 3 times more Vitamin B1, 8.2 times more Vitamin B5, 8 times more Vitamin B9 and more Vitamin K than Carob flour.
• While 300 kcal of Carob flour contain 5.4 times more Vitamin B2, 2.7 times more Vitamin B3 and 1.9 times more Vitamin B6 than Boiled Chickpeas .
• 300 calories of Carob flour have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin K
• Both Boiled Chickpeas as well as Carob flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Boiled Chickpeas vs Carob flour:

• 300 calories of Boiled Chickpeas have 1.3 times more Iron, 1.2 times more Magnesium, 2.7 times more Manganese, 2.9 times more Phosphorus and 2.3 times more Zinc than Carob flour.
• While 300 kcal of Carob flour contain 5.2 times more Calcium and 2.1 times more Potassium than Boiled Chickpeas .
• Both Boiled Chickpeas and Carob flour contain similar levels of Copper and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Chickpeas have 7.1 times more Omega 6 and 2.6 times more Protein than Carob flour.
• While 300 kcal of Carob flour contain 2.4 times more Carbohydrate, 7.6 times more Sugars and 3.9 times more Fiber than Boiled Chickpeas .
• Both Boiled Chickpeas and Carob flour offer comparable quantities of Energy per 300 calories.
• 300 calories of Carob flour provide inadequate amounts of Omega 6
• Both Boiled Chickpeas as well as Carob flour provide inadequate amounts of Omega 3 in 300 calories.