Comparing Nutrients in 14 ounces Chickpeas VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Chickpeas	21%	14%	65%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Chickpeas	Roasted Almonds	Recommended Dietary Allowance
Energy	51.7% 1500kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	24.7% 24g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	7.48% 2.4g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	25.3% 0.4g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	61.4% 10.4g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 250g	64% 83.4g	130g per day for Men 19-50 years
Sugars	58.6% 42.5g	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	127% 48.4g	114% 43.3g	38g per day for Men 19-50 years
Protein	145% 81.2g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Chickpeas	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.7% 0.84mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.2% 6.1mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	126% 6.3mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	41.5% 0.54mg	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	553% 2211μg	54.6% 218μg	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	17.6% 16mg	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	21.7% 3.25mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.8% 35.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpeas	Roasted Almonds	Recommended Dietary Allowance
Calcium	22.6% 226mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	485% 4.36mg	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	214% 17mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	368% 8.45mg	385% 8.86mg	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	143% 1000mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	84% 2850mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.82% 30.5g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Chickpeas vs Roasted Almonds:

• Raw Chickpeas have 6.2 times more Vitamin B1, 5 times more Vitamin B5, 3.9 times more Vitamin B6, 10.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.6 times more Vitamin B2, 2.4 times more Vitamin B3 and 29.1 times more Vitamin E than Raw Chickpeas .
• Both Raw Chickpeas as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Chickpeas vs Roasted Almonds:

• Raw Chickpeas have 8 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.7 times more Calcium, 1.7 times more Copper, 3.5 times more Magnesium, 1.9 times more Phosphorus and more Selenium than Raw Chickpeas .
• Both Raw Chickpeas and Dry Roasted Almonds have similar amounts of Iron, Manganese, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Chickpeas have 10.2 times more Omega 3, 3 times more Carbohydrate and 2.2 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.6 times more Energy, 8.7 times more Fat, 6.8 times more Saturated Fat and 4.9 times more Omega 6 than Raw Chickpeas .
• Both Raw Chickpeas and Dry Roasted Almonds have similar amounts of Fiber and Protein per 14 oz.
• Both Raw Chickpeas as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.