Comparing Nutrients in 1 pound Chickpeas VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Chickpeas	21%	14%	65%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Chickpeas	Blanched Almonds	Recommended Dietary Allowance
Energy	59% 1715kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	28.2% 27.4g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	8.55% 2.74g	56% 18g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	70% 12g	330% 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	65% 84.7g	130g per day for Men 19-50 years
Sugars	67% 48.5g	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	146% 55.3g	118% 45g	38g per day for Men 19-50 years
Protein	166% 93g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Chickpeas	Blanched 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	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.7% 7mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	144% 7.2mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.43mg	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	632% 2527μg	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	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	718% 108mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	26% 259mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	331% 2.98mg	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	244% 19.5mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	85.3% 358mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	420% 9.66mg	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	163% 1143mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	96% 3257mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	114% 12.5mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.94% 35g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Raw Chickpeas have 2.5 times more Vitamin B1, 5.1 times more Vitamin B5, 4.7 times more Vitamin B6, 11.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3.4 times more Vitamin B2, 2.3 times more Vitamin B3 and 29 times more Vitamin E than Raw Chickpeas .
• Both Raw Chickpeas as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Chickpeas vs Blanched Almonds:

• Raw Chickpeas have 1.3 times more Iron and 1.3 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 4.1 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 Blanched Almonds have similar amounts of Manganese, Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Chickpeas have 25.5 times more Omega 3, 3.4 times more Carbohydrate, 2.3 times more Sugars and 1.2 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Energy, 8.7 times more Fat, 6.6 times more Saturated Fat and 4.7 times more Omega 6 than Raw Chickpeas .
• Both Raw Chickpeas and Blanched Almonds have similar amounts of Protein per 1 lb.
• Both Raw Chickpeas as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.