Comparing Nutrients in 1 pound Almonds VS Chickpea flour

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Chickpea flour	24%	16%	60%

Macro Nutrients

	Almonds	Chickpea flour	Recommended Dietary Allowance
Energy	91% 2626kcal	60.5% 1755kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	31.3% 30.3g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	9.82% 3.14g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	31.8% 0.51g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	76.6% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	202% 262g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	68% 49.2g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	129% 49g	38g per day for Men 19-50 years
Protein	171% 96g	181% 102g	56g per day for Men 19-50 years

Vitamins

	Almonds	Chickpea flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	172% 2.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	496% 1982μg	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% 0mg	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	775% 116mg	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	34.4% 41.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Chickpea flour	Recommended Dietary Allowance
Calcium	122% 1220mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	460% 4.14mg	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	210% 17mg	276% 22mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	179% 753mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	316% 7.26mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	206% 1442mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	113% 3837mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	68.5% 37.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	19.4% 290mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	116% 12.7mg	11mg per day for Men 19-50 years
Water	0.54% 20g	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Chickpea flour:

• Almonds have 10.7 times more Vitamin B2, 2.1 times more Vitamin B3 and 30.9 times more Vitamin E than Chickpea flour.
• While Chickpea flour contains 2.4 times more Vitamin B1, 1.3 times more Vitamin B5, 3.6 times more Vitamin B6, 9.9 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds as well as Chickpea flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Chickpea flour:

• Almonds have 6 times more Calcium, 1.6 times more Magnesium, 1.4 times more Manganese and 1.5 times more Phosphorus than Chickpea flour.
• While Chickpea flour contains 1.3 times more Iron, 2 times more Selenium and 64 times more Sodium than Almonds.
• Both Almonds and Chickpea flour have similar amounts of Copper, Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.5 times more Energy, 7.5 times more Fat, 5.5 times more Saturated Fat and 4.3 times more Omega 6 than Chickpea flour.
• While Chickpea flour contains 37.3 times more Omega 3, 2.7 times more Carbohydrate and 2.5 times more Sugars than Almonds.
• Both Almonds and Chickpea flour have similar amounts of Fiber and Protein per 1 lb.
• Both Almonds as well as Chickpea flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.