Comparing Nutrients in 100 grams 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	13.3% 387kcal	22.4% 650kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	56.6% 55g	97g per day for Men 19-50 years
Saturated Fat	2.17% 0.69g	32% 10.2g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	17% 2.87g	95% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.5% 58g	11% 14.2g	130g per day for Men 19-50 years
Sugars	15% 11g	8.76% 6.35g	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	28.4% 11g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	40% 22.4g	44.3% 25g	56g per day for Men 19-50 years

Vitamins

	Chickpea flour	Peanut Spread	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.5% 0.49mg	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.15% 0.11mg	9.4% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.76mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	36.2% 0.47mg	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	109% 437μg	36% 144μg	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	5.53% 0.83mg	53.7% 8.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.1μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpea flour	Peanut Spread	Recommended Dietary Allowance
Calcium	4.5% 45mg	7.2% 72mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	84.4% 0.76mg	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	60.8% 4.86mg	35.5% 2.84mg	8mg per day for Men 19-50 years
Magnesium	39.5% 166mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	69.6% 1.6mg	86% 1.98mg	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	45.4% 318mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	15% 8.3μg	16.5% 9.1μg	55μg per day for Men 19-50 years
Sodium	4.27% 64mg	19.5% 292mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	0.052% 1.93g	3700g per day for Men 19-50 years

Nutrient Comparison: Chickpea flour VS Peanut Spread per 100 g

Compare the macro and micronutrient content in 100 g of Chickpea flour versus 100 g of Peanut Spread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Chickpea flour vs Peanut Spread:

• 100 grams 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 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Chickpea flour vs Peanut Spread:

• 100 grams of Chickpea flour have 1.7 times more Iron than Peanut Spread.
• While 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g 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 100 grams.