Comparing Nutrients in 300 calories Roasted Almonds VS Boiled Chickpeas

Weight per 300 calories

• Roasted Almonds: 50.2g
• Boiled Chickpeas: 183g

Roasted Almonds have 3.6 times more energy per 100g than Boiled Chickpeas . It has very high energy density when compared to other foods. Boiled Chickpeas having above average energy density.

Discover which food has more nutrients per 300 calories - Roasted Almonds or Boiled Chickpeas ?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled Chickpeas	21%	14%	65%

Macro Nutrients

	Roasted Almonds	Boiled Chickpeas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	1.54% 0.49g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	4.9% 0.079g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	12% 2.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	38.6% 50g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	12% 8.8g	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	0.007% 0.005g	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	% 0.005g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	14.4% 5.47g	36.6% 14g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	29% 16.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled Chickpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.2% 1.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	8.86% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	19.6% 0.25mg	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	6.9% 27.6μg	78.7% 315μg	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	2.64% 2.38mg	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	80% 12mg	4.27% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.1% 7.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Boiled Chickpeas	Recommended Dietary Allowance
Calcium	13.4% 134mg	8.96% 89.6mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	71.5% 0.64mg	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	23.4% 1.87mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	82% 1.9mg	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	33.8% 236mg	44% 307mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	15.7% 532mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	12.3% 6.77μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	0.85% 13mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	2.98% 110g	3700g per day for Men 19-50 years

Roasted Almonds VS Boiled Chickpeas Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Almonds or Boiled Chickpeas ?

Lets compare vitamin content per 300 calories of Roasted Almonds vs Boiled Chickpeas :

• 300 calories of Roasted Almonds have 5.2 times more Vitamin B2, 1.9 times more Vitamin B3 and 18.7 times more Vitamin E than Boiled Chickpeas .
• While 300 kcal of Boiled Chickpeas contain 5.5 times more Vitamin B1, 3.2 times more Vitamin B5, 3.7 times more Vitamin B6, 11.4 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin K
• 300 calories of Boiled Chickpeas have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Boiled Chickpeas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Roasted Almonds vs Boiled Chickpeas :

• 300 calories of Roasted Almonds have 1.5 times more Calcium and 1.6 times more Magnesium than Boiled Chickpeas .
• While 300 kcal of Boiled Chickpeas contain 2.8 times more Iron, 1.7 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium, 6.7 times more Selenium and 1.7 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and Boiled Chickpeas contain similar levels of Copper per 300 calories.
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Almonds have 5.6 times more Fat, 4.2 times more Saturated Fat and 3.2 times more Omega 6 than Boiled Chickpeas .
• While 300 kcal of Boiled Chickpeas contain 4.8 times more Carbohydrate, 3.6 times more Sugars, 2.5 times more Fiber and 1.5 times more Protein than Dry Roasted Almonds.
• Both Roasted Almonds and Boiled Chickpeas offer comparable quantities of Energy per 300 calories.
• Both Dry Roasted Almonds as well as Boiled Chickpeas provide inadequate amounts of Omega 3 in 300 calories.