Comparing Nutrients in 7 ounces Canned Chickpeas Rinsed VS 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	9.44% 274kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	1.32% 0.42g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	33% 42.8g	130g per day for Men 19-50 years
Sugars	11% 7.94g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	33% 12.5g	65.3% 25g	38g per day for Men 19-50 years
Protein	25% 14g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas Rinsed	Almonds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.55% 0.25mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20.3% 81.4μg	22% 87.3μg	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	0.22% 0.2mg	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	3.84% 0.58mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas Rinsed	Almonds	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	227% 2.05mg	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	24.3% 1.94mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22.7% 159mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	6.36% 216mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	11% 6.15μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	28% 421mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Chickpeas Rinsed vs Almonds:

• Canned Chickpeas , Rinsed Solids have more Vitamin K than Almonds.
• While Almonds contain 8.2 times more Vitamin B1, 75.9 times more Vitamin B2, 28.9 times more Vitamin B3 and 88.4 times more Vitamin E than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Almonds have similar amounts of Vitamin B6 and Vitamin B9 per 7 oz.
• Both Canned Chickpeas , Rinsed Solids as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Chickpeas Rinsed vs Almonds:

• Canned Chickpeas , Rinsed Solids have 212 times more Sodium and 15.2 times more Water than Almonds.
• While Almonds contain 6.3 times more Calcium, 4.1 times more Copper, 3.8 times more Iron, 11.3 times more Magnesium, 2.7 times more Manganese, 6 times more Phosphorus, 6.7 times more Potassium, 1.3 times more Selenium and 5.3 times more Zinc than Canned Chickpeas , Rinsed Solids.

Comparison of macro-nutrients per 7 ounces:

• Canned Chickpeas , Rinsed Solids have 12 times more Omega 3 than Almonds.
• While Almonds contain 4.2 times more Energy, 20.2 times more Fat, 17.8 times more Saturated Fat, 13.3 times more Omega 6, 2 times more Fiber and 3 times more Protein than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Almonds have similar amounts of Carbohydrate and Sugars per 7 oz.
• Both Canned Chickpeas , Rinsed Solids as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.