Comparing Nutrients in 1 pound Oil Roasted Almonds VS Chickpea flour

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Chickpea flour	24%	16%	60%

Macro Nutrients

	Oil Roasted Almonds	Chickpea flour	Recommended Dietary Allowance
Energy	95% 2753kcal	60.5% 1755kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	31.3% 30.3g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	9.82% 3.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	31.8% 0.51g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	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	61.7% 80g	202% 262g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	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% 0g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	125% 47.6g	129% 49g	38g per day for Men 19-50 years
Protein	172% 96g	181% 102g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted 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	34.8% 0.42mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	172% 2.23mg	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	30.6% 122μg	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	785% 118mg	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

	Oil Roasted Almonds	Chickpea flour	Recommended Dietary Allowance
Calcium	132% 1320mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	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	209% 16.7mg	276% 22mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	179% 753mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	316% 7.26mg	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	302% 2114mg	206% 1442mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	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	127% 14mg	116% 12.7mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Chickpea flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Almonds versus 1 lb of Chickpea flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Oil Roasted Almonds has 7.4 times more Vitamin B2, 2.1 times more Vitamin B3 and 31.3 times more Vitamin E than Chickpea flour.
• While 1 lb of Chickpea flour contains 5.3 times more Vitamin B1, 2.6 times more Vitamin B5, 4.2 times more Vitamin B6, 16.2 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil Roasted Almonds as well as Chickpea flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Chickpea flour:

• 1 pound of Oil Roasted Almonds has 6.5 times more Calcium, 1.7 times more Magnesium, 1.5 times more Manganese and 1.5 times more Phosphorus than Chickpea flour.
• While 1 lb of Chickpea flour contains 1.3 times more Iron, 2 times more Selenium and 64 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Chickpea flour contain similar levels of Copper, Potassium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 1.6 times more Energy, 8.2 times more Fat, 6.1 times more Saturated Fat and 4.7 times more Omega 6 than Chickpea flour.
• While 1 lb of Chickpea flour contains more Omega 3, 3.3 times more Carbohydrate and 2.4 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Chickpea flour offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3