Comparing Nutrients in 100 calories Canned Chickpeas VS Blanched Almonds

Weight per 100 calories

Canned Chickpeas

72g

Blanched Almonds

17g

Blanched Almonds have 4.2 times more energy per unit of mass than Canned Chickpeas , Solids, which is very high in comparison to other foods. Canned Chickpeas having average energy density.

Which food has more nutrients per 100 calories - Canned Chickpeas or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Canned Chickpeas

20%

17%

63%

Blanched Almonds

14%

75%

11%

100 kcal ▼

Macro Nutrients

Canned Chickpeas vs Blanched Almonds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.05%2g

Fat

9.18%8.9g

2 gvs8.9 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.48%0.15g

Saturated Fat

2.1%0.67g

0.15 gvs0.67 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.6%0.026g

Omega 3

0.042%0.001g

0.026 gvs0.001 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.94%0.67g

Omega 6

12.3%2.1g

0.67 gvs2.1 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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12.5%16.2g

Carbohydrate

2.43%3.16g

16.2 gvs3.16 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.98%2.9g

Sugars

1.1%0.78g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.9 gvs0.78 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.005g

NA gvs0.005 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.76g

NA gvs0.76 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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12%4.6g

Fiber

4.4%1.68g

4.6 gvs1.68 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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9.06%5.07g

Protein

6.48%3.63g

5.07 gvs3.63 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Chickpeas vs Blanched Almonds

0.08%0.72μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.72 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1.6%0.019mg

Vitamin B1

2.7%0.032mg

Thiamine

0.019 mgvs0.032 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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0.83%0.011mg

Vitamin B2

9.27%0.12mg

Riboflavin

0.011 mgvs0.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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0.63%0.1mg

Vitamin B3

3.7%0.59mg

Niacin, nicotinic acid, niacinamide

0.1 mgvs0.59 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

1.06%0.053mg

Pantothenic acid

NA mgvs0.053 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.4%0.083mg

Vitamin B6

1.5%0.019mg

Pyridoxine

0.083 mgvs0.019 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.63%34.5μg

Vitamin B9

2.08%8.3μg

Folates and Folic Acid

34.5 μgvs8.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.08%0.072mg

Vitamin C

0%0mg

Ascorbic acid

0.072 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.4%0.21mg

Vitamin E

27%4.03mg

Tocopherols and Tocotrienols

0.21 mgvs4.03 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.04%2.45μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.45 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Chickpeas vs Blanched Almonds

3.24%32.4mg

Calcium

4%40mg

32.4 mgvs40 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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20.2%0.18mg

Copper

19.3%0.17mg

0.18 mgvs0.17 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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9.62%0.77mg

Iron

6.95%0.56mg

0.77 mgvs0.56 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.45%18.7mg

Magnesium

11%45.4mg

18.7 mgvs45.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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26.5%0.61mg

Manganese

13.5%0.31mg

0.61 mgvs0.31 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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8.74%61mg

Phosphorus

11.6%81.5mg

61 mgvs81.5 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.67%91mg

Potassium

3.3%112mg

91 mgvs112 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.05%2.23μg

Selenium

0.99%0.54μg

2.23 μgvs0.54 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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11.8%177mg

Sodium

0.21%3.22mg

177 mgvs3.22 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.12%0.45mg

Zinc

4.58%0.5mg

0.45 mgvs0.5 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.3%48g

Water

0.021%0.76g

48 gvs0.76 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Canned Chickpeas vs Blanched Almonds:

Canned Chickpeas , Solids have 4.3 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
While Blanched Almonds contain 1.7 times more Vitamin B1, 11.2 times more Vitamin B2, 5.9 times more Vitamin B3 and 19.3 times more Vitamin E than Canned Chickpeas , Solids.
Both Canned Chickpeas , Solids as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Chickpeas vs Blanched Almonds:

Canned Chickpeas , Solids have 1.4 times more Iron, 2 times more Manganese, 4.1 times more Selenium, 55 times more Sodium and 62.8 times more Water than Blanched Almonds.
While Blanched Almonds contain 2.4 times more Magnesium and 1.3 times more Phosphorus than Canned Chickpeas , Solids.
Both Canned Chickpeas , Solids and Blanched Almonds have similar amounts of Calcium, Copper, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Canned Chickpeas , Solids have 38.2 times more Omega 3, 5.1 times more Carbohydrate, 3.7 times more Sugars, 2.7 times more Fiber and 1.4 times more Protein than Blanched Almonds.
While Blanched Almonds contain 4.5 times more Fat, 4.4 times more Saturated Fat and 3.1 times more Omega 6 than Canned Chickpeas , Solids.
Both Canned Chickpeas , Solids and Blanched Almonds have similar amounts of Energy per 100 kcal.
Both Canned Chickpeas , Solids as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Canned Chickpeas VS Canned Chickpeas RinsedBlanched AlmondsVS Canned Chickpeas RinsedCanned Chickpeas VS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 100 calories Canned Chickpeas VS Blanched Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Canned Chickpeas or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: