Comparing Nutrients in 5 ounces Chickpea flour VS Peanut Spread

Macros Ratio

	Protein	Fat	Carbs
Chickpea flour	24%	16%	60%
Peanut Spread	15%	76%	9%

Macro Nutrients

	Chickpea flour	Peanut Spread	Recommended Dietary Allowance
Energy	19% 549kcal	31.8% 921kcal	2900kcal per day for Men 19-50 years
Fat	9.78% 9.5g	80.2% 78g	97g per day for Men 19-50 years
Saturated Fat	3.07% 0.98g	45.3% 14.5g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	24% 4.07g	135% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	15.5% 20g	130g per day for Men 19-50 years
Sugars	21.2% 15.4g	12.4% 9g	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	29% 11g	38g per day for Men 19-50 years
Protein	56.7% 31.7g	62.8% 35g	56g per day for Men 19-50 years

Vitamins

	Chickpea flour	Peanut Spread	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	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	145% 23.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	35% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.6% 0.7mg	51.4% 0.67mg	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	51% 204μg	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	76% 11.4mg	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	Peanut Spread	Recommended Dietary Allowance
Calcium	6.38% 63.8mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	120% 1.08mg	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	50.3% 4.03mg	8mg per day for Men 19-50 years
Magnesium	56% 235mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	122% 2.8mg	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	71% 496mg	700mg per day for Men 19-50 years
Potassium	35.3% 1199mg	34% 1159mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	27.6% 414mg	1500mg per day for Men 19-50 years
Zinc	36.2% 4mg	45.2% 4.98mg	11mg per day for Men 19-50 years
Water	0.39% 14.6g	0.074% 2.74g	3700g per day for Men 19-50 years

Nutrient Comparison: Chickpea flour VS Peanut Spread per 5 oz

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

Lets compare vitamin content per 5 ounces of Chickpea flour vs Peanut Spread:

• 5 ounces of Chickpea flour have 4.2 times more Vitamin B1, 3 times more Vitamin B9 and 15.2 times more Vitamin K than Peanut Spread.
• While 5 oz of Low Sugar Peanut Spread contain 9.3 times more Vitamin B3, 2 times more Vitamin B5 and 9.7 times more Vitamin E than Chickpea flour.
• Both Chickpea flour and Peanut Spread provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Peanut Spread have insufficient amounts of Vitamin K
• Both Chickpea flour as well as Low Sugar Peanut Spread 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 Peanut Spread:

• 5 ounces of Chickpea flour have 1.7 times more Iron than Peanut Spread.
• While 5 oz of Low Sugar Peanut Spread contain 1.6 times more Calcium and 4.6 times more Sodium than Chickpea flour.
• Both Chickpea flour and Peanut Spread contain similar levels of Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chickpea flour have 1.2 times more Omega 3, 4.1 times more Carbohydrate, 1.7 times more Sugars and 1.4 times more Fiber than Peanut Spread.
• While 5 oz of Low Sugar Peanut Spread contain 1.7 times more Energy, 8.2 times more Fat, 14.7 times more Saturated Fat and 5.6 times more Omega 6 than Chickpea flour.
• Both Chickpea flour and Peanut Spread offer comparable quantities of Protein per five ounces.