Comparing Nutrients in 1 kilogram Blanched Almonds VS Canned Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Canned Chickpeas	20%	17%	63%

Macro Nutrients

	Blanched Almonds	Canned Chickpeas	Recommended Dietary Allowance
Energy	203% 5900kcal	48% 1390kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	54.8% 9.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	173% 225g	130g per day for Men 19-50 years
Sugars	64% 46.3g	55.3% 40g	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	0% 0g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	168% 64g	38g per day for Men 19-50 years
Protein	382% 214g	126% 70.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Canned Chickpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	8.75% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	89.2% 1.16mg	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	123% 490μg	120% 480μg	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	0% 0mg	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	1583% 238mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Canned Chickpeas	Recommended Dietary Allowance
Calcium	236% 2360mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	281% 2.53mg	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	410% 32.8mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	368% 8.46mg	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	687% 4810mg	121% 850mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	37% 1260mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	164% 2460mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	1.2% 45g	18% 667g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Canned Chickpeas :

• Blanched Almonds have 7.1 times more Vitamin B1, 47.4 times more Vitamin B2, 25 times more Vitamin B3 and 81.9 times more Vitamin E than Canned Chickpeas , Solids.
• While Canned Chickpeas , Solids contain more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Canned Chickpeas , Solids have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both Blanched Almonds as well as Canned Chickpeas , Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Canned Chickpeas :

• Blanched Almonds have 5.2 times more Calcium, 4.1 times more Copper, 3.1 times more Iron, 10.3 times more Magnesium, 2.2 times more Manganese, 5.7 times more Phosphorus, 5.2 times more Potassium and 4.7 times more Zinc than Canned Chickpeas , Solids.
• While Canned Chickpeas , Solids contain 12.9 times more Sodium and 14.8 times more Water than Blanched Almonds.
• Both Blanched Almonds and Canned Chickpeas , Solids have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 4.2 times more Energy, 19 times more Fat, 18.5 times more Saturated Fat, 13.3 times more Omega 6, 1.5 times more Fiber and 3 times more Protein than Canned Chickpeas , Solids.
• While Canned Chickpeas , Solids contain 9 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds and Canned Chickpeas , Solids have similar amounts of Carbohydrate and Sugars per 1 kg.
• Both Blanched Almonds as well as Canned Chickpeas , Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.