Comparing Nutrients in 14 ounces Chickpea flour VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Chickpea flour	24%	16%	60%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Chickpea flour	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	53% 1536kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	27.4% 26.6g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	8.6% 2.75g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	27.8% 0.44g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	67% 11.4g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	177% 229g	54% 70g	130g per day for Men 19-50 years
Sugars	59.4% 43g	25% 18g	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	0% 0g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	113% 43g	110% 41.7g	38g per day for Men 19-50 years
Protein	159% 89g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Chickpea flour	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	161% 1.93mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.7% 7mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	150% 1.95mg	36% 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	434% 1734μg	26.8% 107μg	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	22% 3.3mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpea flour	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	18% 179mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	402% 3.6mg	421% 3.8mg	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	241% 19.3mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	157% 659mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	276% 6.35mg	425% 9.76mg	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	180% 1262mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	99% 3358mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	111% 12mg	11mg per day for Men 19-50 years
Water	1.1% 41g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Chickpea flour VS Oil Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Chickpea flour versus 14 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Chickpea flour vs Oil Roasted Almonds:

• 14 ounces of Chickpea flour have 5.3 times more Vitamin B1, 2.6 times more Vitamin B5, 4.2 times more Vitamin B6, 16.2 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 7.4 times more Vitamin B2, 2.1 times more Vitamin B3 and 31.3 times more Vitamin E than Chickpea flour.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Chickpea flour as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Chickpea flour vs Oil Roasted Almonds:

• 14 ounces of Chickpea flour have 1.3 times more Iron, 1.2 times more Potassium, 2 times more Selenium and 64 times more Sodium than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 6.5 times more Calcium, 1.7 times more Magnesium, 1.5 times more Manganese and 1.5 times more Phosphorus than Chickpea flour.
• Both Chickpea flour and Oil Roasted Almonds contain similar levels of Copper and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Chickpea flour have more Omega 3, 3.3 times more Carbohydrate and 2.4 times more Sugars than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 1.6 times more Energy, 8.2 times more Fat, 6.1 times more Saturated Fat and 4.7 times more Omega 6 than Chickpea flour.
• Both Chickpea flour and Oil Roasted Almonds offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3