Comparing Nutrients in 5 ounces Chickpeas VS Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Chickpeas	Roasted Almonds	Recommended Dietary Allowance
Energy	18.5% 536kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	8.83% 8.56g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	9.04% 0.14g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	22% 3.73g	108% 18.3g	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% 29.8g	130g per day for Men 19-50 years
Sugars	21% 15g	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	45.5% 17.3g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	52% 29g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Chickpeas	Roasted 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	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	9.1% 0.46mg	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	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	197% 790μg	19.5% 78μg	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	226% 34mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	173% 1.56mg	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	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	138% 3.16mg	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	51% 357mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	30% 1018mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	35.6% 3.9mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.29% 11g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Raw Chickpeas have 6.2 times more Vitamin B1, 5 times more Vitamin B5, 3.9 times more Vitamin B6, 10.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.6 times more Vitamin B2, 2.4 times more Vitamin B3 and 29.1 times more Vitamin E than Raw Chickpeas .
• Both Raw Chickpeas as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Chickpeas vs Roasted Almonds:

• Raw Chickpeas have 8 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.7 times more Calcium, 1.7 times more Copper, 3.5 times more Magnesium, 1.9 times more Phosphorus and more Selenium than Raw Chickpeas .
• Both Raw Chickpeas and Dry Roasted Almonds have similar amounts of Iron, Manganese, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Chickpeas have 10.2 times more Omega 3, 3 times more Carbohydrate and 2.2 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.6 times more Energy, 8.7 times more Fat, 6.8 times more Saturated Fat and 4.9 times more Omega 6 than Raw Chickpeas .
• Both Raw Chickpeas and Dry Roasted Almonds have similar amounts of Fiber and Protein per 5 oz.
• Both Raw Chickpeas as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.