Comparing Nutrients in 5 ounces Chickpeas VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Chickpeas	21%	14%	65%
Almonds	14%	72%	14%

Macro Nutrients

	Chickpeas	Almonds	Recommended Dietary Allowance
Energy	18.5% 536kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	8.83% 8.56g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	9.04% 0.14g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	22% 3.73g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.6% 89.2g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	21% 15g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	45.5% 17.3g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	52% 29g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Chickpeas	Almonds	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.3% 0.68mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.3% 0.76mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	197% 790μg	15.6% 62.4μg	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	6.3% 5.67mg	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	7.75% 1.16mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpeas	Almonds	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	162% 1.46mg	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	76.4% 6.1mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	51% 357mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	30% 1018mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	35.6% 3.9mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.29% 11g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Chickpeas vs Almonds:

• Raw Chickpeas have 2.3 times more Vitamin B1, 3.4 times more Vitamin B5, 3.9 times more Vitamin B6, 12.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 5.4 times more Vitamin B2, 2.3 times more Vitamin B3 and 31.3 times more Vitamin E than Raw Chickpeas .
• Both Raw Chickpeas as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Chickpeas vs Almonds:

• Raw Chickpeas have 24 times more Sodium than Almonds.
• While Almonds contain 4.7 times more Calcium, 1.6 times more Copper, 3.4 times more Magnesium, 1.9 times more Phosphorus and more Selenium than Raw Chickpeas .
• Both Raw Chickpeas and Almonds have similar amounts of Iron, Manganese, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Chickpeas have 34 times more Omega 3, 2.9 times more Carbohydrate and 2.5 times more Sugars than Almonds.
• While Almonds contain 1.5 times more Energy, 8.3 times more Fat, 6.3 times more Saturated Fat and 4.7 times more Omega 6 than Raw Chickpeas .
• Both Raw Chickpeas and Almonds have similar amounts of Fiber and Protein per 5 oz.
• Both Raw Chickpeas as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.