Comparing Nutrients in 7 ounces Canned Chickpeas Rinsed VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas Rinsed	20%	16%	64%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Canned Chickpeas Rinsed	Blanched Almonds	Recommended Dietary Allowance
Energy	9.44% 274kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	1.32% 0.42g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	0.5% 0.008g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	11% 7.94g	12.7% 9.2g	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% 0g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 8.85g	g per day for Men 19-50 years
Fiber	33% 12.5g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	25% 14g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas Rinsed	Blanched 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	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.55% 0.25mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	17.6% 0.23mg	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	20.3% 81.4μg	24.3% 97μg	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	314% 47mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	226% 2.04mg	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	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	158% 3.64mg	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	22.7% 159mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	6.36% 216mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	11% 6.15μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	28% 421mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.24% 8.95g	3700g per day for Men 19-50 years

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

• Canned Chickpeas , Rinsed Solids have more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 7.6 times more Vitamin B1, 47.4 times more Vitamin B2, 28 times more Vitamin B3 and 81.9 times more Vitamin E than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Blanched Almonds have similar amounts of Vitamin B6 and Vitamin B9 per 7 oz.
• Both Canned Chickpeas , Rinsed Solids as well as Blanched 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 Blanched Almonds:

• Canned Chickpeas , Rinsed Solids have 11.2 times more Sodium and 14.8 times more Water than Blanched Almonds.
• While Blanched Almonds contain 5.5 times more Calcium, 4.1 times more Copper, 3.3 times more Iron, 11.2 times more Magnesium, 2.3 times more Manganese, 6 times more Phosphorus, 6 times more Potassium and 5 times more Zinc than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Blanched Almonds have similar amounts of Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Chickpeas , Rinsed Solids have 9 times more Omega 3 and 1.2 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 4.3 times more Energy, 21.3 times more Fat, 18.6 times more Saturated Fat, 13.3 times more Omega 6, 1.6 times more Fiber and 3 times more Protein than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Blanched Almonds have similar amounts of Sugars per 7 oz.
• Both Canned Chickpeas , Rinsed Solids as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.