Comparing Nutrients in 7 ounces Low Fat Peanut Butter VS Chickpea flour

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Reduced Fat Peanut Butter has 8.3 times more Vitamin B3, 1.8 times more Vitamin B5 and 10.9 times more Vitamin E than Chickpea flour.
• While Chickpea flour contains 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 Reduced Fat Peanut Butter.
• Both Reduced Fat Peanut Butter as well as Chickpea flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

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

• Reduced Fat Peanut Butter has 8.4 times more Sodium than Chickpea flour.
• While Chickpea flour contains 1.3 times more Calcium, 1.6 times more Copper, 2.6 times more Iron and 1.3 times more Potassium than Reduced Fat Peanut Butter.
• Both Reduced Fat Peanut Butter and Chickpea flour have similar amounts of Magnesium, Manganese, Phosphorus, Selenium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Reduced Fat Peanut Butter has 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.
• While Chickpea flour contains 2.2 times more Omega 3, 1.6 times more Carbohydrate and 2.1 times more Fiber than Reduced Fat Peanut Butter.
• Both Reduced Fat Peanut Butter and Chickpea flour have similar amounts of Sugars and Protein per 7 oz.
• Both Reduced Fat Peanut Butter as well as Chickpea flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.