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Comparing Nutrients in 14 ounces Canned low Salt Chickpeas with LiquidsVS Roasted Almonds

Macros Ratio

Protein Fat Carbs

Canned low Salt Chickpeas with Liquids
22%
19%
59%
Roasted Almonds
13%
74%
13%
14 oz ▼

Macro Nutrients

12%349kcal
Energy
82%2373kcal
349 kcalvs2373 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
7.98%7.74g
Fat
215%209g
7.74 gvs209 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
2.53%0.81g
Saturated Fat
50.8%16.2g
0.81 gvs16.2 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
8.2%0.13g
Omega 3
2.5%0.04g
0.13 gvs0.04 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
20%3.37g
Omega 6
302%51.4g
3.37 gvs51.4 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
41%53.5g
Carbohydrate
64%83.4g
53.5 gvs83.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
14%10.3g
Sugars
26.6%19.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
10.3 gvs19.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
0.055%0.04g
≤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]
NA gvs0.04 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%0.04g
NA gvs0.04 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%19g
NA gvs19 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
46%17.5g
Fiber
114%43.3g
17.5 gvs43.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
35%19.5g
Protein
149%83g
19.5 gvs83 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0.44%3.97μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
3.97 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
10.6%0.13mg
Vitamin B1
25.5%0.31mg
Thiamine
0.13 mgvs0.31 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
4.58%0.06mg
Vitamin B2
365%4.75mg
Riboflavin
0.06 mgvs4.75 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
3.22%0.52mg
Vitamin B3
90%14.4mg
Niacin, nicotinic acid, niacinamide
0.52 mgvs14.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
23.7%1.2mg
Vitamin B5
25.5%1.27mg
Pantothenic acid
1.2 mgvs1.27 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
144%1.88mg
Vitamin B6
41.5%0.54mg
Pyridoxine
1.88 mgvs0.54 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
25%99μg
Vitamin B9
54.6%218μg
Folates and Folic Acid
99 μgvs218 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
0.44%0.4mg
Vitamin C
0%0mg
Ascorbic acid
0.4 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
5.03%0.75mg
Vitamin E
632%95mg
Tocopherols and Tocotrienols
0.75 mgvs95 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
7.28%8.73μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
8.73 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

14%139mg
Calcium
106%1064mg
139 mgvs1064 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
67.5%0.61mg
Copper
485%4.36mg
0.61 mgvs4.36 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
61%4.9mg
Iron
185%15mg
4.9 mgvs15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
25.5%107mg
Magnesium
264%1107mg
107 mgvs1107 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
141%3.25mg
Manganese
385%8.86mg
3.25 mgvs8.86 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
45.4%318mg
Phosphorus
267%1869mg
318 mgvs1869 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
17%572mg
Potassium
83.2%2830mg
572 mgvs2830 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
14.4%7.94μg
Selenium
14.4%7.94μg
7.94 μgvs7.94 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
35%524mg
Sodium
0.79%12mg
524 mgvs12 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
25%2.74mg
Zinc
119%13mg
2.74 mgvs13 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
8.43%312g
Water
0.26%9.57g
312 gvs9.57 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 14 ounces of Canned low Salt Chickpeas with Liquids vs Roasted Almonds:
Comparing minerals per 14 ounces for Canned low Salt Chickpeas with Liquids vs Roasted Almonds:
Comparison of macro-nutrients per 14 ounces:



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