Comparing Nutrients in 100 grams Chickpeas VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Chickpeas	21%	14%	65%
Almond paste	8%	52%	40%

Macro Nutrients

	Chickpeas	Almond paste	Recommended Dietary Allowance
Energy	13% 378kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	6.23% 6.04g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.6g	8.2% 2.63g	32g per day for Men 19-50 years
Omega 3	6.38% 0.1g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.63g	32.8% 5.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.4% 63g	36.8% 48g	130g per day for Men 19-50 years
Sugars	14.8% 10.7g	50% 36.3g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	32% 12g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Chickpeas	Almond paste	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.8% 0.48mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.63% 1.54mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	2.77% 0.036mg	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	139% 557μg	18.3% 73μg	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	4.44% 4mg	0.11% 0.1mg	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	5.47% 0.82mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpeas	Almond paste	Recommended Dietary Allowance
Calcium	5.7% 57mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	50.4% 0.45mg	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	54% 4.3mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	19% 79mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	93% 2.13mg	37.2% 0.86mg	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	36% 252mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.64% 4.2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	25% 2.76mg	13.5% 1.48mg	11mg per day for Men 19-50 years
Water	0.21% 7.68g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Chickpeas VS Almond paste per 100 g

Compare the macro and micronutrient content in 100 g of Chickpeas versus 100 g of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Chickpeas vs Almond paste:

• 100 grams of Chickpeas have 5.8 times more Vitamin B1, 14.1 times more Vitamin B5, 14.9 times more Vitamin B6, 7.6 times more Vitamin B9, 40 times more Vitamin C and more Vitamin K than Almond paste.
• While 100 g of Almond paste contain 2 times more Vitamin B2 and 16.5 times more Vitamin E than Raw Chickpeas .
• Both Chickpeas and Almond paste provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Chickpeas as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Chickpeas vs Almond paste:

• 100 grams of Chickpeas have 1.4 times more Copper, 2.7 times more Iron, 2.5 times more Manganese, 2.3 times more Potassium and 1.9 times more Zinc than Almond paste.
• While 100 g of Almond paste contain 3 times more Calcium, 1.6 times more Magnesium and more Selenium than Raw Chickpeas .
• Both Chickpeas and Almond paste contain similar levels of Phosphorus per 100 grams.
• 100 grams of Chickpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Chickpeas have 1.3 times more Carbohydrate, 2.5 times more Fiber and 2.3 times more Protein than Almond paste.
• While 100 g of Almond paste contain 4.6 times more Fat, 4.4 times more Saturated Fat, 2 times more Omega 3, 2.1 times more Omega 6 and 3.4 times more Sugars than Raw Chickpeas .
• Both Chickpeas and Almond paste offer comparable quantities of Energy per 100 grams.