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

Vitamins

	Peanut Spread	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	9.67% 0.12mg	40.5% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.4% 0.12mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	11% 1.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.2% 0.47mg	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	36% 144μg	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	53.7% 8.06mg	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

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

Lets compare vitamin content per 100 grams 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 100 g.
• Both Low Sugar Peanut Spread 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 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Low Sugar Peanut Spread as well as Chickpea flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.