Comparing Nutrients in 100 grams Boiled Chickpeas VS Carob flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Chickpeas	21%	14%	65%
Carob flour	5%	2%	93%

Macro Nutrients

	Boiled Chickpeas	Carob flour	Recommended Dietary Allowance
Energy	5.66% 164kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	2.7% 0.043g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	6.55% 1.1g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.4g	68.4% 89g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	67.7% 49g	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	20% 7.6g	105% 39.8g	38g per day for Men 19-50 years
Protein	16% 8.86g	8.25% 4.62g	56g per day for Men 19-50 years

Vitamins

	Boiled Chickpeas	Carob flour	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.85% 0.063mg	35.5% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	0.94% 0.047mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	28% 0.37mg	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	43% 172μg	7.25% 29μg	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	1.44% 1.3mg	0.22% 0.2mg	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	2.33% 0.35mg	4.2% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chickpeas	Carob flour	Recommended Dietary Allowance
Calcium	4.9% 49mg	34.8% 348mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	63.4% 0.57mg	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	36% 2.9mg	36.8% 2.94mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	44.8% 1.03mg	22% 0.51mg	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	24% 168mg	11.3% 79mg	700mg per day for Men 19-50 years
Potassium	8.56% 291mg	24.3% 827mg	3400mg per day for Men 19-50 years
Selenium	6.73% 3.7μg	9.64% 5.3μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	8.36% 0.92mg	11mg per day for Men 19-50 years
Water	1.63% 60.2g	0.097% 3.58g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chickpeas VS Carob flour per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Chickpeas versus 100 g of Carob flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Chickpeas vs Carob flour:

• 100 grams of Boiled Chickpeas have 2.2 times more Vitamin B1, 6.1 times more Vitamin B5, 5.9 times more Vitamin B9 and more Vitamin K than Carob flour.
• While 100 g of Carob flour contain 7.3 times more Vitamin B2, 3.6 times more Vitamin B3, 2.6 times more Vitamin B6 and 1.8 times more Vitamin E than Boiled Chickpeas .
• 100 grams of Carob flour have insufficient amounts of Vitamin B5 and Vitamin K
• Both Boiled Chickpeas as well as Carob flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Chickpeas vs Carob flour:

• 100 grams of Boiled Chickpeas have 2 times more Manganese, 2.1 times more Phosphorus and 1.7 times more Zinc than Carob flour.
• While 100 g of Carob flour contain 7.1 times more Calcium, 1.6 times more Copper, 2.8 times more Potassium, 1.4 times more Selenium and 5 times more Sodium than Boiled Chickpeas .
• Both Boiled Chickpeas and Carob flour contain similar levels of Iron and Magnesium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Chickpeas have 4 times more Fat, 10.8 times more Omega 3, 5.3 times more Omega 6 and 1.9 times more Protein than Carob flour.
• While 100 g of Carob flour contain 1.4 times more Energy, 3.2 times more Carbohydrate, 10.2 times more Sugars and 5.2 times more Fiber than Boiled Chickpeas .
• 100 grams of Carob flour provide inadequate amounts of Omega 3 and Omega 6