Comparing Nutrients in 300 calories Blanched AlmondsVS Canned low Salt Chickpeas with Liquids

Weight per 300 calories

Blanched Almonds

50.8g

Canned low Salt Chickpeas with Liquids

341g

Blanched Almonds have 6.7 times more energy per 100g than Canned low Salt Chickpeas with Liquids. It has very high energy density when compared to other foods. Canned Chickpeas Solids and Liquids low Salt having average energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Canned low Salt Chickpeas with Liquids?

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Canned low Salt Chickpeas with Liquids

22%

19%

59%

300 kcal ▼

Macro Nutrients

Blanched Almondsvs Canned low Salt Chickpeas with Liquids

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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27.5%26.7g

Fat

6.85%6.65g

26.7 gvs6.65 g

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

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6.3%2g

Saturated Fat

2.17%0.7g

2 gvs0.7 g

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

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0.13%0.002g

Omega 3

7.03%0.11g

0.002 gvs0.11 g

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

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37%6.3g

Omega 6

17%2.9g

6.3 gvs2.9 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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7.3%9.5g

Carbohydrate

35.4%46g

9.5 gvs46 g

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

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3.25%2.35g

Sugars

12%8.83g

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

2.35 gvs8.83 g

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

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0%0g

Fructose

≤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]

0 gvsNA g

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

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%0.015g

Glucose

0.015 gvsNA g

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

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%2.27g

Sucrose

2.27 gvsNA g

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

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13.2%5.03g

Fiber

39.5%15g

5.03 gvs15 g

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

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19.4%11g

Protein

30%16.8g

11 gvs16.8 g

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

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Vitamins

Blanched Almondsvs Canned low Salt Chickpeas with Liquids

0%0μg

Vitamin A

0.38%3.4μg

RAE, retinol activity equivalents

0 μgvs3.4 μg

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

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8.1%0.097mg

Vitamin B1

9.1%0.11mg

Thiamine

0.097 mgvs0.11 mg

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

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28%0.36mg

Vitamin B2

3.93%0.051mg

Riboflavin

0.36 mgvs0.051 mg

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

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11%1.78mg

Vitamin B3

2.77%0.44mg

Niacin, nicotinic acid, niacinamide

1.78 mgvs0.44 mg

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

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3.2%0.16mg

Vitamin B5

20.4%1mg

Pantothenic acid

0.16 mgvs1 mg

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

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4.5%0.058mg

Vitamin B6

124%1.6mg

Pyridoxine

0.058 mgvs1.6 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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6.23%25μg

Vitamin B9

21.3%85.2μg

Folates and Folic Acid

25 μgvs85.2 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%0mg

Vitamin C

0.38%0.34mg

Ascorbic acid

0 mgvs0.34 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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80.5%12mg

Vitamin E

4.3%0.65mg

Tocopherols and Tocotrienols

12 mgvs0.65 mg

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

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0%0μg

Vitamin K

6.25%7.5μg

Phytomenadione or phylloquinone

0 μgvs7.5 μg

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

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Minerals

Blanched Almondsvs Canned low Salt Chickpeas with Liquids

12%120mg

Calcium

12%119mg

120 mgvs119 mg

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

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58%0.52mg

Copper

58%0.52mg

0.52 mgvs0.52 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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21%1.67mg

Iron

52.4%4.2mg

1.67 mgvs4.2 mg

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

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32.4%136mg

Magnesium

22%92mg

136 mgvs92 mg

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

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40.6%0.93mg

Manganese

121%2.8mg

0.93 mgvs2.8 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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35%245mg

Phosphorus

39%273mg

245 mgvs273 mg

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

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9.86%335mg

Potassium

14.4%491mg

335 mgvs491 mg

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

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2.96%1.63μg

Selenium

12.4%6.8μg

1.63 μgvs6.8 μg

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

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0.64%9.66mg

Sodium

30%450mg

9.66 mgvs450 mg

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

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13.7%1.5mg

Zinc

21.4%2.35mg

1.5 mgvs2.35 mg

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

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0.062%2.3g

Water

7.24%268g

2.3 gvs268 g

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

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Lets compare vitamin content per 300 calories of Blanched Almonds vs Canned low Salt Chickpeas with Liquids:

Blanched Almonds have 7.1 times more Vitamin B2, 4 times more Vitamin B3 and 18.6 times more Vitamin E than Canned Chickpeas Solids and Liquids low Salt.
While Canned Chickpeas Solids and Liquids low Salt contain 6.4 times more Vitamin B5, 27.6 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
Both Blanched Almonds and Canned Chickpeas Solids and Liquids low Salt have similar amounts of Vitamin B1 per 300 kcal.
Both Blanched Almonds as well as Canned Chickpeas Solids and Liquids low Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Canned low Salt Chickpeas with Liquids:

Blanched Almonds have 1.5 times more Magnesium than Canned Chickpeas Solids and Liquids low Salt.
While Canned Chickpeas Solids and Liquids low Salt contain 2.5 times more Iron, 3 times more Manganese, 1.5 times more Potassium, 4.2 times more Selenium, 46.6 times more Sodium, 1.6 times more Zinc and 116.8 times more Water than Blanched Almonds.
Both Blanched Almonds and Canned Chickpeas Solids and Liquids low Salt have similar amounts of Calcium, Copper and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Blanched Almonds have 4 times more Fat, 2.9 times more Saturated Fat and 2.2 times more Omega 6 than Canned Chickpeas Solids and Liquids low Salt.
While Canned Chickpeas Solids and Liquids low Salt contain 55.3 times more Omega 3, 4.8 times more Carbohydrate, 3.8 times more Sugars, 3 times more Fiber and 1.5 times more Protein than Blanched Almonds.
Both Blanched Almonds and Canned Chickpeas Solids and Liquids low Salt have similar amounts of Energy per 300 kcal.
Both Blanched Almonds as well as Canned Chickpeas Solids and Liquids low Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Blanched AlmondsVS Roasted AlmondsCanned low Salt Chickpeas with LiquidsVS Roasted AlmondsBlanched AlmondsVS Boiled Catjang Cowpeas with SaltCanned low Salt Chickpeas with LiquidsVS Boiled Catjang Cowpeas with Salt

Compare Foods

Comparing Nutrients in 300 calories Blanched AlmondsVS Canned low Salt Chickpeas with Liquids

Weight per 300 calories

Which food has more nutrients per 300 calories - Blanched Almonds or Canned low Salt Chickpeas with Liquids?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: