Comparing Nutrients in 500 calories Low Fat Peanut Butter VS Chickpea flour

Weight per 500 calories

• Low Fat Peanut Butter: 96g
• Chickpea flour: 129g

Low Fat Peanut Butter has 1.3 times more energy per 100g than Chickpea flour. It has very high energy density when compared to other foods. Chickpea flour having high energy density.

Which food has more nutrients per 500 calories - Low Fat Peanut Butter or Chickpea flour?

Macros Ratio

	Protein	Fat	Carbs
Low Fat Peanut Butter	19%	55%	26%
Chickpea flour	24%	16%	60%

Macro Nutrients

	Low Fat Peanut Butter	Chickpea flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	33.7% 32.7g	8.9% 8.64g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.54g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	9.04% 0.14g	1.6g per day for Men 19-50 years
Omega 6	51.6% 8.78g	22% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.4% 34.3g	57.5% 74.7g	130g per day for Men 19-50 years
Sugars	12.3% 8.92g	19.3% 14g	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	13% 5g	36.7% 14g	38g per day for Men 19-50 years
Protein	44.5% 25g	51.7% 29g	56g per day for Men 19-50 years

Vitamins

	Low Fat Peanut Butter	Chickpea flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.6% 0.26mg	52.3% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.44% 0.058mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.7% 14mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	15.7% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	49% 0.64mg	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	14.4% 57.7μg	141% 565μg	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	58% 8.7mg	7.15% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.48% 0.58μg	9.8% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Fat Peanut Butter	Chickpea flour	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	131% 1.18mg	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	23% 1.83mg	78.5% 6.28mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.4mg	90% 2.07mg	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	50.7% 355mg	58.7% 411mg	700mg per day for Men 19-50 years
Potassium	19% 643mg	32% 1093mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	34.6% 519mg	5.5% 82.7mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	0.031% 1.15g	0.36% 13.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Low Fat Peanut Butter vs Chickpea flour:

• Reduced Fat Peanut Butter has 6.2 times more Vitamin B3, 1.3 times more Vitamin B5 and 8.1 times more Vitamin E than Chickpea flour.
• While Chickpea flour contains 2.4 times more Vitamin B1, 2.4 times more Vitamin B2, 2.1 times more Vitamin B6, 9.8 times more Vitamin B9 and 20.4 times more Vitamin K than Reduced Fat Peanut Butter.
• Both Reduced Fat Peanut Butter as well as Chickpea flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Low Fat Peanut Butter vs Chickpea flour:

• Reduced Fat Peanut Butter has 6.3 times more Sodium than Chickpea flour.
• While Chickpea flour contains 1.7 times more Calcium, 2.1 times more Copper, 3.4 times more Iron, 1.3 times more Magnesium, 1.5 times more Manganese, 1.7 times more Potassium, 1.5 times more Selenium and 1.3 times more Zinc than Reduced Fat Peanut Butter.
• Both Reduced Fat Peanut Butter and Chickpea flour have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Reduced Fat Peanut Butter has 3.8 times more Fat, 6.2 times more Saturated Fat and 2.4 times more Omega 6 than Chickpea flour.
• While Chickpea flour contains 2.9 times more Omega 3, 2.2 times more Carbohydrate, 1.6 times more Sugars and 2.8 times more Fiber than Reduced Fat Peanut Butter.
• Both Reduced Fat Peanut Butter and Chickpea flour have similar amounts of Energy and Protein per 500 kcal.
• Both Reduced Fat Peanut Butter as well as Chickpea flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.