Comparing Nutrients in 500 calories Canned Chickpeas with Liquids VS Carob flour

Weight per 500 calories

• Canned Chickpeas with Liquids: 568g
• Carob flour: 225g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	1.5% 1.46g	97g per day for Men 19-50 years
Saturated Fat	3.62% 1.16g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	28.4% 4.82g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.6g	154% 200g	130g per day for Men 19-50 years
Sugars	NA	152% 111g	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	65.8% 25g	236% 89.6g	38g per day for Men 19-50 years
Protein	50% 28g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas with Liquids	Carob flour	Recommended Dietary Allowance
Vitamin A	0.63% 5.7μg	0.25% 2.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	9.95% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.6% 0.74mg	26.7% 4.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	2.1% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	207% 2.7mg	63.4% 0.82mg	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	35.5% 142μg	16.3% 65.3μg	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	0.63% 0.57mg	0.5% 0.45mg	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	9.46% 1.4mg	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	20% 199mg	78.4% 784mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	143% 1.3mg	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	87.4% 7mg	82.8% 6.62mg	8mg per day for Men 19-50 years
Magnesium	36.5% 153mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	202% 4.65mg	49.7% 1.14mg	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	65% 455mg	25.4% 178mg	700mg per day for Men 19-50 years
Potassium	24% 818mg	54.8% 1863mg	3400mg per day for Men 19-50 years
Selenium	20.7% 11.4μg	21.7% 12μg	55μg per day for Men 19-50 years
Sodium	105% 1580mg	5.26% 79mg	1500mg per day for Men 19-50 years
Zinc	35.6% 3.92mg	19% 2.07mg	11mg per day for Men 19-50 years
Water	12% 446g	0.22% 8.06g	3700g per day for Men 19-50 years

Canned Chickpeas With Liquids VS Carob Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Chickpeas with Liquids or Carob flour?

Lets compare vitamin content per 500 calories of Canned Chickpeas with Liquids vs Carob flour:

• 500 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 500 kcal of Carob flour contain 12.2 times more Vitamin B2 and 5.8 times more Vitamin B3 than Canned Chickpeas Solids and Liquids.
• 500 calories of Canned Chickpeas with Liquids have insufficient amounts of Vitamin B2 and Vitamin B3
• 500 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 500 calories.

Comparing minerals per 500 calories for Canned Chickpeas with Liquids vs Carob flour:

• 500 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 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 calories of Carob flour provide inadequate amounts of Omega 3 and Omega 6