Comparing Nutrients in 1 pound Chickpeas VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Chickpeas	21%	14%	65%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Chickpeas	Brazilnuts	Recommended Dietary Allowance
Energy	59% 1715kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	28.2% 27.4g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	8.55% 2.74g	229% 73g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	70% 12g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	220% 286g	41% 53.3g	130g per day for Men 19-50 years
Sugars	67% 48.5g	14.6% 10.6g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 10.6g	g per day for Men 19-50 years
Fiber	146% 55.3g	89.5% 34g	38g per day for Men 19-50 years
Protein	166% 93g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Chickpeas	Brazilnuts	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	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.7% 7mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	144% 7.2mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.43mg	35.2% 0.46mg	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	25% 100μg	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	3.53% 3.18mg	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	171% 25.6mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	26% 259mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	331% 2.98mg	878% 7.9mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	85.3% 358mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	420% 9.66mg	241% 5.55mg	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	470% 3289mg	700mg per day for Men 19-50 years
Potassium	96% 3257mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	114% 12.5mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	0.94% 35g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Chickpeas VS Brazilnuts per 1 lb

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

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

• 1 pound of Chickpeas has 6.1 times more Vitamin B2, 5.2 times more Vitamin B3, 8.6 times more Vitamin B5, 5.3 times more Vitamin B6, 25.3 times more Vitamin B9, 5.7 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.3 times more Vitamin B1 and 6.9 times more Vitamin E than Raw Chickpeas .
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Raw Chickpeas as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Chickpeas vs Brazilnuts:

• 1 pound of Chickpeas has 1.8 times more Iron and 1.7 times more Manganese than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 2.8 times more Calcium, 2.7 times more Copper, 4.8 times more Magnesium, 2.9 times more Phosphorus, more Selenium and 1.5 times more Zinc than Raw Chickpeas .
• Both Chickpeas and Brazilnuts contain similar levels of Potassium per one pound.
• 1 pound of Chickpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Chickpeas has 2.8 times more Omega 3, 5.4 times more Carbohydrate, 4.6 times more Sugars, 1.6 times more Fiber and 1.4 times more Protein than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.7 times more Energy, 11.1 times more Fat, 26.8 times more Saturated Fat and 9.3 times more Omega 6 than Raw Chickpeas .