Comparing Nutrients in 100 grams Chickpea flour VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Chickpea flour	24%	16%	60%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Chickpea flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	13.3% 387kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2.17% 0.69g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	17% 2.87g	NA	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	20% 26g	130g per day for Men 19-50 years
Sugars	15% 11g	0.95% 0.69g	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	6.84% 2.6g	38g per day for Men 19-50 years
Protein	40% 22.4g	3.96% 2.22g	56g per day for Men 19-50 years

Vitamins

	Chickpea flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.5% 0.49mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.15% 0.11mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.76mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.53% 0.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpea flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.5% 45mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	NA	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	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	39.5% 166mg	NA	420mg per day for Men 19-50 years
Manganese	69.6% 1.6mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	25% 846mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	15% 8.3μg	NA	55μg per day for Men 19-50 years
Sodium	4.27% 64mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	NA	11mg per day for Men 19-50 years
Water	0.28% 10.3g	1.84% 68g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Chickpea flour vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain more Vitamin C than Chickpea flour.

Comparing minerals per 100 grams for Chickpea flour vs Frozen Roasted Potatoes with Salt:

• Chickpea flour has 3 times more Calcium, 9.7 times more Iron and 1.9 times more Potassium than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 4.7 times more Sodium and 6.6 times more Water than Chickpea flour.

Comparison of macro-nutrients per 100 grams:

• Chickpea flour has 3 times more Energy, 3.7 times more Fat, 4.1 times more Saturated Fat, 2.2 times more Carbohydrate, 15.7 times more Sugars, 4.2 times more Fiber and 10.1 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Chickpea flour as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.