Comparing Nutrients in 7 ounces Chickpea flour VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Chickpea flour	24%	16%	60%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Chickpea flour	Roasted Almonds	Recommended Dietary Allowance
Energy	26.5% 768kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	33.5% 5.7g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.3% 115g	32% 41.7g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	57% 21.6g	38g per day for Men 19-50 years
Protein	79.3% 44.4g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Chickpea flour	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.4% 0.96mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75% 0.98mg	20.8% 0.27mg	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	217% 867μg	27.3% 109μg	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	11% 1.65mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpea flour	Roasted Almonds	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	201% 1.8mg	242% 2.2mg	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	121% 9.64mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	78.4% 329mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	193% 4.43mg	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	90% 631mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	49.4% 1679mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	30% 16.5μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	50.7% 5.58mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.55% 20.4g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Chickpea flour vs Roasted Almonds:

• Chickpea flour has 6.3 times more Vitamin B1, 1.9 times more Vitamin B5, 3.6 times more Vitamin B6, 7.9 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 11.3 times more Vitamin B2, 2.1 times more Vitamin B3 and 28.8 times more Vitamin E than Chickpea flour.
• Both Chickpea flour as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Chickpea flour vs Roasted Almonds:

• Chickpea flour has 1.3 times more Iron, 4.2 times more Selenium and 21.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6 times more Calcium, 1.7 times more Magnesium, 1.4 times more Manganese and 1.5 times more Phosphorus than Chickpea flour.
• Both Chickpea flour and Dry Roasted Almonds have similar amounts of Copper, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Chickpea flour has 11.2 times more Omega 3, 2.8 times more Carbohydrate and 2.2 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Energy, 7.9 times more Fat, 5.9 times more Saturated Fat and 4.5 times more Omega 6 than Chickpea flour.
• Both Chickpea flour and Dry Roasted Almonds have similar amounts of Fiber and Protein per 7 oz.
• Both Chickpea flour as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.