Comparing Nutrients in 100 grams 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	18% 520kcal	13.3% 387kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	18% 5.76g	2.17% 0.69g	32g per day for Men 19-50 years
Omega 3	3.25% 0.052g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	53.7% 9.13g	17% 2.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.4% 35.7g	44.5% 58g	130g per day for Men 19-50 years
Sugars	13% 9.28g	15% 11g	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	13.7% 5.2g	28.4% 11g	38g per day for Men 19-50 years
Protein	46.3% 26g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Low Fat Peanut Butter	Chickpea flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	40.5% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	11% 1.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	38% 0.49mg	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	15% 60μg	109% 437μg	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	60.3% 9.04mg	5.53% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	7.6% 9.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Fat Peanut Butter	Chickpea flour	Recommended Dietary Allowance
Calcium	3.5% 35mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	101% 0.91mg	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	23.8% 1.9mg	60.8% 4.86mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	39.5% 166mg	420mg per day for Men 19-50 years
Manganese	64% 1.48mg	69.6% 1.6mg	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	52.7% 369mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	19.7% 669mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	15% 8.3μg	55μg per day for Men 19-50 years
Sodium	36% 540mg	4.27% 64mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.28% 10.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Reduced Fat Peanut Butter as well as Chickpea flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.