Comparing Nutrients in 1 pound Canned Chickpeas Rinsed VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas Rinsed	20%	16%	64%
Almonds	14%	72%	14%

Macro Nutrients

	Canned Chickpeas Rinsed	Almonds	Recommended Dietary Allowance
Energy	21.6% 626kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	11.6% 11.2g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	3% 0.97g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	24.7% 4.2g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.8% 104g	75% 98g	130g per day for Men 19-50 years
Sugars	25% 18g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	75.2% 28.6g	149% 56.7g	38g per day for Men 19-50 years
Protein	57% 32g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas Rinsed	Almonds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	46.5% 186μg	50% 200μg	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	0.5% 0.45mg	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	8.77% 1.3mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas Rinsed	Almonds	Recommended Dietary Allowance
Calcium	19.5% 195mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	520% 4.68mg	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	55.6% 4.45mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	158% 3.63mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	52% 363mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	14.5% 494mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	64% 962mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	129% 14mg	11mg per day for Men 19-50 years
Water	8.2% 303g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Chickpeas Rinsed vs Almonds:

• Canned Chickpeas , Rinsed Solids have more Vitamin K than Almonds.
• While Almonds contain 8.2 times more Vitamin B1, 75.9 times more Vitamin B2, 28.9 times more Vitamin B3 and 88.4 times more Vitamin E than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Almonds have similar amounts of Vitamin B6 and Vitamin B9 per 1 lb.
• Both Canned Chickpeas , Rinsed Solids as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Chickpeas Rinsed vs Almonds:

• Canned Chickpeas , Rinsed Solids have 212 times more Sodium and 15.2 times more Water than Almonds.
• While Almonds contain 6.3 times more Calcium, 4.1 times more Copper, 3.8 times more Iron, 11.3 times more Magnesium, 2.7 times more Manganese, 6 times more Phosphorus, 6.7 times more Potassium, 1.3 times more Selenium and 5.3 times more Zinc than Canned Chickpeas , Rinsed Solids.

Comparison of macro-nutrients per 1 pound:

• Canned Chickpeas , Rinsed Solids have 12 times more Omega 3 than Almonds.
• While Almonds contain 4.2 times more Energy, 20.2 times more Fat, 17.8 times more Saturated Fat, 13.3 times more Omega 6, 2 times more Fiber and 3 times more Protein than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Almonds have similar amounts of Carbohydrate and Sugars per 1 lb.
• Both Canned Chickpeas , Rinsed Solids as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.