Comparing Nutrients in 14 ounces Canned low Salt Chickpeas with Liquids VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Canned low Salt Chickpeas with Liquids	22%	19%	59%
Almond paste	8%	52%	40%

Macro Nutrients

	Canned low Salt Chickpeas with Liquids	Almond paste	Recommended Dietary Allowance
Energy	12% 349kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	7.98% 7.74g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	2.53% 0.81g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	20% 3.37g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	146% 190g	130g per day for Men 19-50 years
Sugars	14% 10.3g	198% 144g	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	46% 17.5g	50% 19g	38g per day for Men 19-50 years
Protein	35% 19.5g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Canned low Salt Chickpeas with Liquids	Almond paste	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.22% 0.52mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.88mg	11% 0.14mg	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	25% 99μg	72.4% 290μg	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	0.44% 0.4mg	0.44% 0.4mg	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	5.03% 0.75mg	358% 53.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned low Salt Chickpeas with Liquids	Almond paste	Recommended Dietary Allowance
Calcium	14% 139mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	200% 1.8mg	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	61% 4.9mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	148% 3.4mg	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	146% 1024mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	35% 524mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	8.43% 312g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned low Salt Chickpeas with Liquids VS Almond paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned low Salt Chickpeas with Liquids versus 14 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned low Salt Chickpeas with Liquids vs Almond paste:

• 14 ounces of Canned low Salt Chickpeas with Liquids have 2.6 times more Vitamin B5 and 13.1 times more Vitamin B6 than Almond paste.
• While 14 oz of Almond paste contain 2.6 times more Vitamin B1, 27.6 times more Vitamin B2, 10.9 times more Vitamin B3, 2.9 times more Vitamin B9 and 71.3 times more Vitamin E than Canned Chickpeas Solids and Liquids low Salt.
• 14 ounces of Canned low Salt Chickpeas with Liquids have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• Both Canned Chickpeas Solids and Liquids low Salt as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Canned low Salt Chickpeas with Liquids vs Almond paste:

• 14 ounces of Canned low Salt Chickpeas with Liquids have 14.7 times more Sodium and 5.6 times more Water than Almond paste.
• While 14 oz of Almond paste contain 4.9 times more Calcium, 3 times more Copper, 1.3 times more Iron, 4.8 times more Magnesium, 3.2 times more Phosphorus, 2.2 times more Potassium, 2.1 times more Selenium and 2.1 times more Zinc than Canned Chickpeas Solids and Liquids low Salt.
• Both Canned low Salt Chickpeas with Liquids and Almond paste contain similar levels of Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Almond paste contain 5.2 times more Energy, 14.2 times more Fat, 12.9 times more Saturated Fat, 6 times more Omega 3, 6.6 times more Omega 6, 3.5 times more Carbohydrate, 14 times more Sugars and 1.8 times more Protein than Canned Chickpeas Solids and Liquids low Salt.
• Both Canned low Salt Chickpeas with Liquids and Almond paste offer comparable quantities of Fiber per 14 ounces.