Comparing Nutrients in 1 kilogram Roasted Almonds VS Chickpeas

Macros Ratio

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

Macro Nutrients

	Roasted Almonds	Chickpeas	Recommended Dietary Allowance
Energy	206% 5980kcal	130% 3780kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	62.3% 60.4g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	19% 6.03g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	63.8% 1.02g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	155% 26.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	484% 630g	130g per day for Men 19-50 years
Sugars	67% 48.6g	148% 107g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	321% 122g	38g per day for Men 19-50 years
Protein	374% 210g	366% 205g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Chickpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	398% 4.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	163% 2.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	318% 16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	412% 5.35mg	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	138% 550μg	1393% 5570μg	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	44.4% 40mg	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	1593% 239mg	54.7% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Chickpeas	Recommended Dietary Allowance
Calcium	268% 2680mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	729% 6.56mg	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	466% 37.3mg	539% 43mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	188% 790mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	926% 21.3mg	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	673% 4710mg	360% 2520mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	211% 7180mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	251% 27.6mg	11mg per day for Men 19-50 years
Water	0.65% 24g	2.08% 76.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Chickpeas per 1 kg

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

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

• 1 kilogram of Roasted Almonds has 5.6 times more Vitamin B2, 2.4 times more Vitamin B3 and 29.1 times more Vitamin E than Chickpeas .
• While 1 kg of Raw Chickpeas contains 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.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Dry Roasted Almonds as well as Raw Chickpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Chickpeas :

• 1 kilogram of Roasted Almonds has 4.7 times more Calcium, 1.7 times more Copper, 3.5 times more Magnesium, 1.9 times more Phosphorus and more Selenium than Chickpeas .
• Both Roasted Almonds and Chickpeas contain similar levels of Iron, Manganese, Potassium and Zinc per one kilogram.
• 1 kilogram of Chickpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.6 times more Energy, 8.7 times more Fat, 6.8 times more Saturated Fat and 4.9 times more Omega 6 than Chickpeas .
• While 1 kg of Raw Chickpeas contains 10.2 times more Omega 3, 3 times more Carbohydrate and 2.2 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Chickpeas offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3