Comparing Nutrients in 5 ounces Carob flour VS Chickpeas

Macros Ratio

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

Macro Nutrients

	Carob flour	Chickpeas	Recommended Dietary Allowance
Energy	11% 315kcal	18.5% 536kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	8.83% 8.56g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	9.04% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	22% 3.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	68.6% 89.2g	130g per day for Men 19-50 years
Sugars	96% 69.6g	21% 15g	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	148% 56.4g	45.5% 17.3g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Carob flour	Chickpeas	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	56.3% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.3% 0.65mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.33% 0.067mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	58.3% 0.76mg	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	10.3% 41μg	197% 790μg	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	0.31% 0.28mg	6.3% 5.67mg	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	5.95% 0.89mg	7.75% 1.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.6% 12.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carob flour	Chickpeas	Recommended Dietary Allowance
Calcium	49.3% 493mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	103% 0.93mg	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% 4.17mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	131% 3mg	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	16% 112mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	34.5% 1172mg	30% 1018mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	35.6% 3.9mg	11mg per day for Men 19-50 years
Water	0.14% 5.07g	0.29% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Carob flour vs Chickpeas :

• Carob flour has 2.2 times more Vitamin B2 and 1.2 times more Vitamin B3 than Raw Chickpeas .
• While Raw Chickpeas contain 9 times more Vitamin B1, 33.8 times more Vitamin B5, 1.5 times more Vitamin B6, 19.2 times more Vitamin B9, 20 times more Vitamin C, 1.3 times more Vitamin E and more Vitamin K than Carob flour.
• Both Carob flour as well as Raw Chickpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Carob flour vs Chickpeas :

• Carob flour has 6.1 times more Calcium, more Selenium and 1.5 times more Sodium than Raw Chickpeas .
• While Raw Chickpeas contain 1.5 times more Iron, 1.5 times more Magnesium, 4.2 times more Manganese, 3.2 times more Phosphorus and 3 times more Zinc than Carob flour.
• Both Carob flour and Raw Chickpeas have similar amounts of Copper and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Carob flour has 1.4 times more Carbohydrate, 4.6 times more Sugars and 3.3 times more Fiber than Raw Chickpeas .
• While Raw Chickpeas contain 1.7 times more Energy, 9.3 times more Fat, 6.7 times more Saturated Fat, 25.5 times more Omega 3, 12.4 times more Omega 6 and 4.4 times more Protein than Carob flour.
• Both Carob flour as well as Raw Chickpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.