Comparing Nutrients in 1 pound Chickpeas VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Chickpeas	21%	14%	65%
Almonds	14%	72%	14%

Macro Nutrients

	Chickpeas	Almonds	Recommended Dietary Allowance
Energy	59% 1715kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	28.2% 27.4g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	8.55% 2.74g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	70% 12g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	220% 286g	75% 98g	130g per day for Men 19-50 years
Sugars	67% 48.5g	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	146% 55.3g	149% 56.7g	38g per day for Men 19-50 years
Protein	166% 93g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Chickpeas	Almonds	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	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.7% 7mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	144% 7.2mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.43mg	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	632% 2527μg	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	20% 18mg	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	24.8% 3.7mg	775% 116mg	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	Almonds	Recommended Dietary Allowance
Calcium	26% 259mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	331% 2.98mg	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	244% 19.5mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	85.3% 358mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	420% 9.66mg	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	163% 1143mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	96% 3257mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	114% 12.5mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.94% 35g	0.54% 20g	3700g per day for Men 19-50 years

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

• Raw Chickpeas have 2.3 times more Vitamin B1, 3.4 times more Vitamin B5, 3.9 times more Vitamin B6, 12.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 5.4 times more Vitamin B2, 2.3 times more Vitamin B3 and 31.3 times more Vitamin E than Raw Chickpeas .
• Both Raw Chickpeas as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Chickpeas vs Almonds:

• Raw Chickpeas have 24 times more Sodium than Almonds.
• While Almonds contain 4.7 times more Calcium, 1.6 times more Copper, 3.4 times more Magnesium, 1.9 times more Phosphorus and more Selenium than Raw Chickpeas .
• Both Raw Chickpeas and Almonds have similar amounts of Iron, Manganese, Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Chickpeas have 34 times more Omega 3, 2.9 times more Carbohydrate and 2.5 times more Sugars than Almonds.
• While Almonds contain 1.5 times more Energy, 8.3 times more Fat, 6.3 times more Saturated Fat and 4.7 times more Omega 6 than Raw Chickpeas .
• Both Raw Chickpeas and Almonds have similar amounts of Fiber and Protein per 1 lb.
• Both Raw Chickpeas as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.