Comparing Nutrients in 500 calories Carob flour VS Boiled Chickpeas

Weight per 500 calories

• Carob flour: 225g
• Boiled Chickpeas: 305g

Carob flour has 1.4 times more energy per 100g than Boiled Chickpeas . It has above average energy density when compared to other foods. Boiled Chickpeas having above average energy density.

Which food has more nutrients per 500 calories - Carob flour or Boiled Chickpeas ?

Macros Ratio

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

Macro Nutrients

	Carob flour	Boiled Chickpeas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.46g	8.14% 7.9g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	2.56% 0.82g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	64.3% 83.6g	130g per day for Men 19-50 years
Sugars	152% 111g	20% 14.6g	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	236% 89.6g	61% 23g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Carob flour	Boiled Chickpeas	Recommended Dietary Allowance
Vitamin A	0.25% 2.25μg	0.34% 3.05μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.95% 0.12mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80% 1.04mg	14.8% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.27mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.11mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.4% 0.82mg	32.6% 0.42mg	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	16.3% 65.3μg	131% 524μg	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	0.5% 0.45mg	4.4% 3.96mg	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	9.46% 1.4mg	7.1% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carob flour	Boiled Chickpeas	Recommended Dietary Allowance
Calcium	78.4% 784mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	119% 1.07mg	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	82.8% 6.62mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	49.7% 1.14mg	137% 3.14mg	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	25.4% 178mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	54.8% 1863mg	26% 887mg	3400mg per day for Men 19-50 years
Selenium	21.7% 12μg	20.5% 11.3μg	55μg per day for Men 19-50 years
Sodium	5.26% 79mg	1.42% 21.3mg	1500mg per day for Men 19-50 years
Zinc	19% 2.07mg	42.4% 4.66mg	11mg per day for Men 19-50 years
Water	0.22% 8.06g	4.96% 184g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Carob flour vs Boiled Chickpeas :

• Carob flour has 5.4 times more Vitamin B2, 2.7 times more Vitamin B3, 1.9 times more Vitamin B6 and 1.3 times more Vitamin E than Boiled Chickpeas .
• While Boiled Chickpeas contain 3 times more Vitamin B1, 8.2 times more Vitamin B5, 8 times more Vitamin B9 and more Vitamin K than Carob flour.
• Both Carob flour as well as Boiled Chickpeas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Carob flour vs Boiled Chickpeas :

• Carob flour has 5.2 times more Calcium, 2.1 times more Potassium and 3.7 times more Sodium than Boiled Chickpeas .
• While Boiled Chickpeas contain 1.3 times more Iron, 2.7 times more Manganese, 2.9 times more Phosphorus and 2.3 times more Zinc than Carob flour.
• Both Carob flour and Boiled Chickpeas have similar amounts of Copper, Magnesium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Carob flour has 2.4 times more Carbohydrate, 7.6 times more Sugars and 3.9 times more Fiber than Boiled Chickpeas .
• While Boiled Chickpeas contain 5.4 times more Fat, 14.6 times more Omega 3, 7.1 times more Omega 6 and 2.6 times more Protein than Carob flour.
• Both Carob flour and Boiled Chickpeas have similar amounts of Energy per 500 kcal.
• Both Carob flour as well as Boiled Chickpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.