Comparing Nutrients in 7 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	26.5% 768kcal	35.6% 1032kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	69.6% 67.5g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	35.7% 11.4g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	33.5% 5.7g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.3% 115g	54.4% 70.7g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	25.4% 18.4g	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	56.4% 21.4g	27% 10.3g	38g per day for Men 19-50 years
Protein	79.3% 44.4g	92% 51.4g	56g per day for Men 19-50 years

Vitamins

	Chickpea flour	Low Fat Peanut Butter	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.4% 0.96mg	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75% 0.98mg	47.3% 0.62mg	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	217% 867μg	29.8% 119μg	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	11% 1.65mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpea flour	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	201% 1.8mg	128% 1.15mg	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	121% 9.64mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	78.4% 329mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	127% 2.93mg	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	90% 631mg	105% 732mg	700mg per day for Men 19-50 years
Potassium	49.4% 1679mg	39% 1328mg	3400mg per day for Men 19-50 years
Selenium	30% 16.5μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	71.4% 1072mg	1500mg per day for Men 19-50 years
Zinc	50.7% 5.58mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	0.55% 20.4g	0.064% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Chickpea flour VS Low Fat Peanut Butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Chickpea flour versus 7 oz of Low Fat Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Chickpea flour vs Low Fat Peanut Butter:

• 7 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 7 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.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Chickpea flour vs Low Fat Peanut Butter:

• 7 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 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 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 seven ounces.