Comparing Nutrients in 5 ounces Chickpea flour VS Low Fat Peanut Butter

Macros Ratio

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

Macro Nutrients

	Chickpea flour	Low Fat Peanut Butter	Recommended Dietary Allowance
Energy	19% 549kcal	25.4% 737kcal	2900kcal per day for Men 19-50 years
Fat	9.78% 9.5g	49.7% 48g	97g per day for Men 19-50 years
Saturated Fat	3.07% 0.98g	25.5% 8.16g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	24% 4.07g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	39% 50.5g	130g per day for Men 19-50 years
Sugars	21.2% 15.4g	18% 13g	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	19.4% 7.37g	38g per day for Men 19-50 years
Protein	56.7% 31.7g	65.6% 36.7g	56g per day for Men 19-50 years

Vitamins

	Chickpea flour	Low Fat Peanut Butter	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.4% 0.69mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	129% 20.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	30.3% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.6% 0.7mg	34% 0.44mg	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	21.3% 85μg	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	7.84% 1.18mg	85.4% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.7% 13μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpea flour	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	6.38% 63.8mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	91% 0.82mg	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	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	56% 235mg	57.4% 241mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	91% 2.1mg	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	74.7% 523mg	700mg per day for Men 19-50 years
Potassium	35.3% 1199mg	28% 948mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	51% 765mg	1500mg per day for Men 19-50 years
Zinc	36.2% 4mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.39% 14.6g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Chickpea flour VS Low Fat Peanut Butter per 5 oz

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

Lets compare vitamin content per 5 ounces of Chickpea flour vs Low Fat Peanut Butter:

• 5 ounces of Chickpea flour have 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B6, 7.3 times more Vitamin B9 and 15.2 times more Vitamin K than Low Fat Peanut Butter.
• While 5 oz of Reduced Fat Peanut Butter contain 8.3 times more Vitamin B3, 1.8 times more Vitamin B5 and 10.9 times more Vitamin E than Chickpea flour.
• 5 ounces of Low Fat Peanut Butter have insufficient amounts of Vitamin K
• Both Chickpea flour as well as Reduced Fat Peanut Butter 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 Low Fat Peanut Butter:

• 5 ounces of Chickpea flour have 1.3 times more Calcium, 1.6 times more Copper, 2.6 times more Iron and 1.3 times more Potassium than Low Fat Peanut Butter.
• While 5 oz of Reduced Fat Peanut Butter contain 8.4 times more Sodium than Chickpea flour.
• Both Chickpea flour and Low Fat Peanut Butter contain similar levels of Magnesium, Manganese, Phosphorus, Selenium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chickpea flour have 2.2 times more Omega 3, 1.6 times more Carbohydrate and 2.1 times more Fiber than Low Fat Peanut Butter.
• While 5 oz of Reduced Fat Peanut Butter contain 1.3 times more Energy, 5.1 times more Fat, 8.3 times more Saturated Fat and 3.2 times more Omega 6 than Chickpea flour.
• Both Chickpea flour and Low Fat Peanut Butter offer comparable quantities of Sugars and Protein per five ounces.