Comparing Nutrients in 1 pound 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	59% 1715kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	28.2% 27.4g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	8.55% 2.74g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	70% 12g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	220% 286g	167% 217g	130g per day for Men 19-50 years
Sugars	67% 48.5g	227% 164g	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	146% 55.3g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	166% 93g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Chickpeas	Almond paste	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	180% 2.16mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.7% 7mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	144% 7.2mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.43mg	12.6% 0.16mg	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	632% 2527μg	82.8% 331μg	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	20% 18mg	0.5% 0.45mg	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	24.8% 3.7mg	409% 61.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpeas	Almond paste	Recommended Dietary Allowance
Calcium	26% 259mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	331% 2.98mg	229% 2.06mg	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	244% 19.5mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	85.3% 358mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	420% 9.66mg	169% 3.9mg	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	163% 1143mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	96% 3257mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	114% 12.5mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	0.94% 35g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Chickpeas VS Almond paste per 1 lb

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

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

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.

Comparing minerals per 1 pound for Chickpeas vs Almond paste:

• 1 pound 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 lb 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 pound.
• 1 pound of Chickpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Chickpeas has 1.3 times more Carbohydrate, 2.5 times more Fiber and 2.3 times more Protein than Almond paste.
• While 1 lb 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 pound.