Comparing Nutrients in 7 ounces Peanut Spread VS Chickpea flour

Macros Ratio

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

Macro Nutrients

	Peanut Spread	Chickpea flour	Recommended Dietary Allowance
Energy	44.5% 1290kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	112% 109g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	63.4% 20.3g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	189% 32g	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	21.7% 28.2g	88.3% 115g	130g per day for Men 19-50 years
Sugars	17.4% 12.6g	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	40.7% 15.5g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	88% 49.2g	79.3% 44.4g	56g per day for Men 19-50 years

Vitamins

	Peanut Spread	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	19% 0.23mg	80.4% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	203% 32.5mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72% 0.93mg	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	71.4% 286μg	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	107% 16mg	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

	Peanut Spread	Chickpea flour	Recommended Dietary Allowance
Calcium	14.3% 143mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	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	70.4% 5.64mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	78.4% 329mg	420mg per day for Men 19-50 years
Manganese	171% 3.93mg	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	99% 695mg	90% 631mg	700mg per day for Men 19-50 years
Potassium	47.7% 1623mg	49.4% 1679mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	30% 16.5μg	55μg per day for Men 19-50 years
Sodium	38.6% 579mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	63.3% 6.97mg	50.7% 5.58mg	11mg per day for Men 19-50 years
Water	0.1% 3.83g	0.55% 20.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Peanut Spread vs Chickpea flour:

• Low Sugar Peanut Spread has 9.3 times more Vitamin B3, 2 times more Vitamin B5 and 9.7 times more Vitamin E than Chickpea flour.
• While Chickpea flour contains 4.2 times more Vitamin B1, 3 times more Vitamin B9 and 15.2 times more Vitamin K than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread and Chickpea flour have similar amounts of Vitamin B2 and Vitamin B6 per 7 oz.
• Both Low Sugar Peanut Spread 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 Peanut Spread vs Chickpea flour:

• Low Sugar Peanut Spread has 1.6 times more Calcium, 1.2 times more Manganese, 4.6 times more Sodium and 1.2 times more Zinc than Chickpea flour.
• While Chickpea flour contains 1.7 times more Iron than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread and Chickpea flour have similar amounts of Copper, Magnesium, Phosphorus, Potassium and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Low Sugar Peanut Spread has 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.
• While Chickpea flour contains 4.1 times more Carbohydrate, 1.7 times more Sugars and 1.4 times more Fiber than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread and Chickpea flour have similar amounts of Omega 3 and Protein per 7 oz.
• Both Low Sugar Peanut Spread as well as Chickpea flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.