Comparing Nutrients in 14 ounces Boiled Chickpeas VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Chickpeas	21%	14%	65%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Boiled Chickpeas	Brazilnuts	Recommended Dietary Allowance
Energy	22.4% 651kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	3.34% 1.07g	200% 64g	32g per day for Men 19-50 years
Omega 3	10.7% 0.17g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.7% 109g	36% 46.6g	130g per day for Men 19-50 years
Sugars	26.3% 19g	12.8% 9.25g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 9.25g	g per day for Men 19-50 years
Fiber	79.4% 30g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	62.8% 35g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Boiled Chickpeas	Brazilnuts	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	38.4% 0.46mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.4% 0.55mg	31% 0.4mg	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	171% 683μg	22% 87.3μg	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	5.73% 5.16mg	3.1% 2.78mg	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	9.26% 1.4mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chickpeas	Brazilnuts	Recommended Dietary Allowance
Calcium	19.4% 194mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	769% 6.9mg	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	143% 11.5mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	211% 4.85mg	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	95% 667mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	26.7% 14.7μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	55.2% 6.07mg	146% 16mg	11mg per day for Men 19-50 years
Water	6.46% 239g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chickpeas VS Brazilnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Chickpeas versus 14 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Chickpeas vs Brazilnuts:

• 14 ounces of Boiled Chickpeas have 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6, 7.8 times more Vitamin B9 and more Vitamin K than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 5.3 times more Vitamin B1 and 16.1 times more Vitamin E than Boiled Chickpeas .
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Boiled Chickpeas as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Chickpeas vs Brazilnuts:

• 14 oz of Dried Brazilnuts contain 3.3 times more Calcium, 5 times more Copper, 7.8 times more Magnesium, 4.3 times more Phosphorus, 2.3 times more Potassium, 518.1 times more Selenium and 2.7 times more Zinc than Boiled Chickpeas .
• Both Boiled Chickpeas and Brazilnuts contain similar levels of Iron and Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Chickpeas have 2.3 times more Carbohydrate and 2.1 times more Sugars than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 4 times more Energy, 25.9 times more Fat, 60 times more Saturated Fat, 21.9 times more Omega 6 and 1.6 times more Protein than Boiled Chickpeas .
• Both Boiled Chickpeas and Brazilnuts offer comparable quantities of Omega 3 and Fiber per 14 ounces.