Comparing Nutrients in 1 pound Chickpea flour VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Chickpea flour	24%	16%	60%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Chickpea flour	Blanched Almonds	Recommended Dietary Allowance
Energy	60.5% 1755kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	31.3% 30.3g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	9.82% 3.14g	56% 18g	32g per day for Men 19-50 years
Omega 3	31.8% 0.51g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	76.6% 13g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 262g	65% 84.7g	130g per day for Men 19-50 years
Sugars	68% 49.2g	29% 21g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 20.2g	g per day for Men 19-50 years
Fiber	129% 49g	118% 45g	38g per day for Men 19-50 years
Protein	181% 102g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Chickpea flour	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.75mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.23mg	40% 0.52mg	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	496% 1982μg	55.6% 222μg	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	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	25% 3.76mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.4% 41.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpea flour	Blanched Almonds	Recommended Dietary Allowance
Calcium	20.4% 204mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	460% 4.14mg	518% 4.66mg	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	276% 22mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	179% 753mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	316% 7.26mg	362% 8.32mg	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	206% 1442mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	113% 3837mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	68.5% 37.6μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	19.4% 290mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	116% 12.7mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.55% 20.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Chickpea flour vs Blanched Almonds:

• Chickpea flour has 2.5 times more Vitamin B1, 1.9 times more Vitamin B5, 4.3 times more Vitamin B6, 8.9 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 6.7 times more Vitamin B2, 2 times more Vitamin B3 and 28.6 times more Vitamin E than Chickpea flour.
• Both Chickpea flour as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Chickpea flour vs Blanched Almonds:

• Chickpea flour has 1.5 times more Iron, 1.3 times more Potassium, 2.6 times more Selenium and 3.4 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 5.2 times more Calcium, 1.6 times more Magnesium and 1.5 times more Phosphorus than Chickpea flour.
• Both Chickpea flour and Blanched Almonds have similar amounts of Copper, Manganese and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Chickpea flour has 28 times more Omega 3, 3.1 times more Carbohydrate and 2.3 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Energy, 7.9 times more Fat, 5.7 times more Saturated Fat and 4.3 times more Omega 6 than Chickpea flour.
• Both Chickpea flour and Blanched Almonds have similar amounts of Fiber and Protein per 1 lb.
• Both Chickpea flour as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.