Comparing Nutrients in 1 kilogram Chickpeas VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Chickpeas	21%	14%	65%
Almond paste	8%	52%	40%

Macro Nutrients

	Chickpeas	Almond paste	Recommended Dietary Allowance
Energy	130% 3780kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	62.3% 60.4g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	19% 6.03g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	63.8% 1.02g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	155% 26.3g	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	484% 630g	368% 478g	130g per day for Men 19-50 years
Sugars	148% 107g	500% 363g	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	321% 122g	126% 48g	38g per day for Men 19-50 years
Protein	366% 205g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Chickpeas	Almond paste	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	398% 4.77mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.12mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	318% 16mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	412% 5.35mg	27.7% 0.36mg	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	1393% 5570μg	183% 730μg	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	44.4% 40mg	1.1% 1mg	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	54.7% 8.2mg	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75% 90μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpeas	Almond paste	Recommended Dietary Allowance
Calcium	57% 570mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	729% 6.56mg	504% 4.54mg	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	539% 43mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	188% 790mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	926% 21.3mg	372% 8.56mg	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	360% 2520mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	211% 7180mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	251% 27.6mg	135% 15mg	11mg per day for Men 19-50 years
Water	2.08% 76.8g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Chickpeas VS Almond paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Chickpeas versus 1 kg of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Chickpeas vs Almond paste:

• 1 kilogram of Chickpeas has 5.8 times more Vitamin B1, 14.1 times more Vitamin B5, 14.9 times more Vitamin B6, 7.6 times more Vitamin B9, 40 times more Vitamin C and more Vitamin K than Almond paste.
• While 1 kg of Almond paste contains 2 times more Vitamin B2 and 16.5 times more Vitamin E than Raw Chickpeas .
• Both Chickpeas and Almond paste provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Chickpeas as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Chickpeas vs Almond paste:

• 1 kilogram of Chickpeas has 1.4 times more Copper, 2.7 times more Iron, 2.5 times more Manganese, 2.3 times more Potassium and 1.9 times more Zinc than Almond paste.
• While 1 kg of Almond paste contains 3 times more Calcium, 1.6 times more Magnesium and more Selenium than Raw Chickpeas .
• Both Chickpeas and Almond paste contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Chickpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Chickpeas has 1.3 times more Carbohydrate, 2.5 times more Fiber and 2.3 times more Protein than Almond paste.
• While 1 kg of Almond paste contains 4.6 times more Fat, 4.4 times more Saturated Fat, 2 times more Omega 3, 2.1 times more Omega 6 and 3.4 times more Sugars than Raw Chickpeas .
• Both Chickpeas and Almond paste offer comparable quantities of Energy per one kilogram.