Comparing Nutrients in 14 ounces Chickpeas VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Chickpeas	21%	14%	65%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Chickpeas	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	51.7% 1500kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	24.7% 24g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	7.48% 2.4g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	25.3% 0.4g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	61.4% 10.4g	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	192% 250g	54% 70g	130g per day for Men 19-50 years
Sugars	58.6% 42.5g	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	127% 48.4g	110% 41.7g	38g per day for Men 19-50 years
Protein	145% 81.2g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Chickpeas	Oil 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	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.7% 0.84mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.2% 6.1mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	126% 6.3mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	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	553% 2211μg	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	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	687% 103mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	22.6% 226mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	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	214% 17mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	368% 8.45mg	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	143% 1000mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	84% 2850mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.82% 30.5g	0.3% 11g	3700g per day for Men 19-50 years

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

• Raw Chickpeas have 5.2 times more Vitamin B1, 6.9 times more Vitamin B5, 4.5 times more Vitamin B6, 20.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.7 times more Vitamin B2, 2.4 times more Vitamin B3 and 31.7 times more Vitamin E than Raw Chickpeas .
• Both Raw Chickpeas as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Chickpeas vs Oil Roasted Almonds:

• Raw Chickpeas have 24 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 5.1 times more Calcium, 1.5 times more Copper, 3.5 times more Magnesium, 1.8 times more Phosphorus and more Selenium than Raw Chickpeas .
• Both Raw Chickpeas and Oil Roasted Almonds have similar amounts of Iron, Manganese, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Chickpeas have more Omega 3, 3.6 times more Carbohydrate and 2.4 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.6 times more Energy, 9.1 times more Fat, 7 times more Saturated Fat and 5.1 times more Omega 6 than Raw Chickpeas .
• Both Raw Chickpeas and Oil Roasted Almonds have similar amounts of Fiber and Protein per 14 oz.
• Both Raw Chickpeas as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.