Comparing Nutrients in 5 ounces Chickpea flour VS Red Lentils

Macros Ratio

	Protein	Fat	Carbs
Chickpea flour	24%	16%	60%
Red Lentils	26%	5%	69%

Macro Nutrients

	Chickpea flour	Red Lentils	Recommended Dietary Allowance
Energy	19% 549kcal	17.5% 507kcal	2900kcal per day for Men 19-50 years
Fat	9.78% 9.5g	3.17% 3.08g	97g per day for Men 19-50 years
Saturated Fat	3.07% 0.98g	1.68% 0.54g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	24% 4.07g	7.4% 1.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	69% 89.4g	130g per day for Men 19-50 years
Sugars	21.2% 15.4g	NA	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	40.3% 15.3g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	56.7% 31.7g	60.5% 34g	56g per day for Men 19-50 years

Vitamins

	Chickpea flour	Red Lentils	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.4% 0.69mg	60.2% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	13.2% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	9.87% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.6% 0.7mg	44% 0.57mg	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	155% 619μg	72.3% 289μg	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	2.68% 2.4mg	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	7.84% 1.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.7% 13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpea flour	Red Lentils	Recommended Dietary Allowance
Calcium	6.38% 63.8mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	205% 1.85mg	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	86% 6.9mg	131% 10.5mg	8mg per day for Men 19-50 years
Magnesium	56% 235mg	20% 83.6mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	106% 2.43mg	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	64.4% 451mg	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	35.3% 1199mg	28% 947mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	36.2% 4mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	0.39% 14.6g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Chickpea flour VS Red Lentils per 5 oz

Compare the macro and micronutrient content in 5 oz of Chickpea flour versus 5 oz of Red Lentils to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Chickpea flour vs Red Lentils:

• 5 ounces of Chickpea flour have 1.7 times more Vitamin B5, 1.2 times more Vitamin B6 and 2.1 times more Vitamin B9 than Red Lentils.
• Both Chickpea flour and Red Lentils provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per five ounces.
• Both Chickpea flour as well as Raw Pink Or Red Lentils have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Chickpea flour vs Red Lentils:

• 5 ounces of Chickpea flour have 2.8 times more Magnesium, 1.3 times more Potassium, more Selenium and 9.1 times more Sodium than Red Lentils.
• While 5 oz of Raw Pink Or Red Lentils contain 1.4 times more Copper, 1.5 times more Iron and 1.3 times more Zinc than Chickpea flour.
• Both Chickpea flour and Red Lentils contain similar levels of Calcium, Manganese and Phosphorus per five ounces.
• 5 ounces of Red Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chickpea flour have 3.1 times more Fat, 1.8 times more Saturated Fat and 3.2 times more Omega 6 than Red Lentils.
• While 5 oz of Raw Pink Or Red Lentils contain 2.2 times more Omega 3 than Chickpea flour.
• Both Chickpea flour and Red Lentils offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per five ounces.