Comparing Nutrients in 7 ounces Blanched Almonds VS Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Chickpeas	21%	14%	65%

Macro Nutrients

	Blanched Almonds	Chickpeas	Recommended Dietary Allowance
Energy	40.4% 1171kcal	26% 750kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	3.74% 1.2g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	30.7% 5.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	96% 125g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	29.3% 21.2g	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	0% 0g	NA	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	63.7% 24.2g	38g per day for Men 19-50 years
Protein	76% 42.5g	72.5% 40.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Chickpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	19% 3.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	63% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	81.7% 1.06mg	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	24.3% 97μg	276% 1105μg	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	8.8% 7.94mg	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	314% 47mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Chickpeas	Recommended Dietary Allowance
Calcium	47% 468mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	145% 1.3mg	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	81.4% 6.5mg	107% 8.55mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	37.3% 157mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	184% 4.23mg	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	136% 955mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	42% 1425mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	49.8% 5.48mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.41% 15.2g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 3.4 times more Vitamin B2, 2.3 times more Vitamin B3 and 29 times more Vitamin E than Raw Chickpeas .
• While Raw Chickpeas contain 2.5 times more Vitamin B1, 5.1 times more Vitamin B5, 4.7 times more Vitamin B6, 11.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Raw Chickpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Chickpeas :

• Blanched Almonds have 4.1 times more Calcium, 1.6 times more Copper, 3.4 times more Magnesium, 1.9 times more Phosphorus and more Selenium than Raw Chickpeas .
• While Raw Chickpeas contain 1.3 times more Iron and 1.3 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Raw Chickpeas have similar amounts of Manganese, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 1.6 times more Energy, 8.7 times more Fat, 6.6 times more Saturated Fat and 4.7 times more Omega 6 than Raw Chickpeas .
• While Raw Chickpeas contain 25.5 times more Omega 3, 3.4 times more Carbohydrate and 2.3 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Raw Chickpeas have similar amounts of Fiber and Protein per 7 oz.
• Both Blanched Almonds as well as Raw Chickpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.