Comparing Nutrients in 300 calories Canned Chickpeas Rinsed VS Almonds

Weight per 300 calories

• Canned Chickpeas Rinsed: 217g
• Almonds: 51.8g

Almonds have 4.2 times more energy per unit of mass than Canned Chickpeas , Rinsed Solids, which is very high in comparison to other foods. Canned Chickpeas Rinsed having average energy density.

Which food has more nutrients per 300 calories - Canned Chickpeas Rinsed or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas Rinsed	20%	16%	64%
Almonds	14%	72%	14%

Macro Nutrients

	Canned Chickpeas Rinsed	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.54% 5.37g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	4.9% 0.078g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	12% 2g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.2% 49.7g	8.6% 11g	130g per day for Men 19-50 years
Sugars	12% 8.7g	3.1% 2.25g	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	0.079% 0.057g	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	% 0.088g	g per day for Men 19-50 years
Sucrose	NA	% 2.05g	g per day for Men 19-50 years
Fiber	36% 13.7g	17% 6.48g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas Rinsed	Almonds	Recommended Dietary Allowance
Vitamin A	0.24% 2.17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.53% 0.054mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.5% 0.033mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.3% 89μg	5.7% 22.8μg	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	0.24% 0.22mg	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	4.2% 0.63mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.16% 7.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas Rinsed	Almonds	Recommended Dietary Allowance
Calcium	9.35% 93mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	60.4% 0.54mg	59.4% 0.53mg	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	26.6% 2.13mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	75.6% 1.74mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	25% 174mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.74μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	30.7% 461mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	3.93% 145g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Chickpeas Rinsed vs Almonds:

• Canned Chickpeas , Rinsed Solids have 3.6 times more Vitamin B6, 3.9 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 2 times more Vitamin B1, 18.1 times more Vitamin B2, 6.9 times more Vitamin B3 and 21.1 times more Vitamin E than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Chickpeas Rinsed vs Almonds:

• Canned Chickpeas , Rinsed Solids have 1.5 times more Manganese, 3.2 times more Selenium, 889.5 times more Sodium and 63.6 times more Water than Almonds.
• While Almonds contain 1.5 times more Calcium, 2.7 times more Magnesium, 1.4 times more Phosphorus, 1.6 times more Potassium and 1.3 times more Zinc than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Almonds have similar amounts of Copper and Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Chickpeas , Rinsed Solids have 50.3 times more Omega 3, 4.5 times more Carbohydrate, 3.9 times more Sugars, 2.1 times more Fiber and 1.4 times more Protein than Almonds.
• While Almonds contain 4.8 times more Fat, 4.3 times more Saturated Fat and 3.2 times more Omega 6 than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Almonds have similar amounts of Energy per 300 kcal.
• Both Canned Chickpeas , Rinsed Solids as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.