Comparing Nutrients in 7 ounces Canned Chickpeas VS Blanched Almonds

Macros Ratio

Protein Fat Carbs

Canned Chickpeas

20%

17%

63%

Blanched Almonds

14%

75%

11%

7 oz ▼

Macro Nutrients

Canned Chickpeas vs Blanched Almonds

9.5%276kcal

Energy

40.4%1171kcal

276 kcalvs1171 kcal

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

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5.67%5.5g

Fat

107%104g

5.5 gvs104 g

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

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1.33%0.42g

Saturated Fat

24.5%7.84g

0.42 gvs7.84 g

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

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4.47%0.071g

Omega 3

0.5%0.008g

0.071 gvs0.008 g

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

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11%1.85g

Omega 6

144%24.5g

1.85 gvs24.5 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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34.4%44.7g

Carbohydrate

28.5%37g

44.7 gvs37 g

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

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11%7.96g

Sugars

12.7%9.2g

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

7.96 gvs9.2 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

%0.06g

NA gvs0.06 g

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

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Sucrose

%8.85g

NA gvs8.85 g

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

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33.4%12.7g

Fiber

51.7%19.6g

12.7 gvs19.6 g

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

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25%14g

Protein

76%42.5g

14 gvs42.5 g

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

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Vitamins

Canned Chickpeas vs Blanched Almonds

0.22%2μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2 μgvs0 μg

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

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4.47%0.054mg

Vitamin B1

31.6%0.38mg

Thiamine

0.054 mgvs0.38 mg

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

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2.3%0.03mg

Vitamin B2

109%1.4mg

Riboflavin

0.03 mgvs1.4 mg

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

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1.74%0.28mg

Vitamin B3

43.4%6.95mg

Niacin, nicotinic acid, niacinamide

0.28 mgvs6.95 mg

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

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Vitamin B5

12.5%0.62mg

Pantothenic acid

NA mgvs0.62 mg

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

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17.7%0.23mg

Vitamin B6

17.6%0.23mg

Pyridoxine

0.23 mgvs0.23 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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24%95μg

Vitamin B9

24.3%97μg

Folates and Folic Acid

95 μgvs97 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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0.22%0.2mg

Vitamin C

0%0mg

Ascorbic acid

0.2 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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3.84%0.58mg

Vitamin E

314%47mg

Tocopherols and Tocotrienols

0.58 mgvs47 mg

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

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5.62%6.75μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

6.75 μgvs0 μg

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

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Minerals

Canned Chickpeas vs Blanched Almonds

8.93%89.3mg

Calcium

47%468mg

89.3 mgvs468 mg

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

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55.8%0.5mg

Copper

226%2.04mg

0.5 mgvs2.04 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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26.5%2.12mg

Iron

81.4%6.5mg

2.12 mgvs6.5 mg

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

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12.3%51.6mg

Magnesium

127%532mg

51.6 mgvs532 mg

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

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73%1.68mg

Manganese

158%3.64mg

1.68 mgvs3.64 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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24%169mg

Phosphorus

136%955mg

169 mgvs955 mg

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

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7.35%250mg

Potassium

38.5%1308mg

250 mgvs1308 mg

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

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11%6.15μg

Selenium

11.5%6.35μg

6.15 μgvs6.35 μg

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

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32.5%488mg

Sodium

2.5%37.7mg

488 mgvs37.7 mg

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

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11.4%1.25mg

Zinc

53.6%5.9mg

1.25 mgvs5.9 mg

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

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3.58%132g

Water

0.24%8.95g

132 gvs8.95 g

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

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

Canned Chickpeas , Solids have more Vitamin K than Blanched Almonds.
While Blanched Almonds contain 7.1 times more Vitamin B1, 47.4 times more Vitamin B2, 25 times more Vitamin B3 and 81.9 times more Vitamin E than Canned Chickpeas , Solids.
Both Canned Chickpeas , Solids and Blanched Almonds have similar amounts of Vitamin B6 and Vitamin B9 per 7 oz.
Both Canned Chickpeas , 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 vs Blanched Almonds:

Canned Chickpeas , Solids have 12.9 times more Sodium and 14.8 times more Water than Blanched Almonds.
While Blanched Almonds contain 5.2 times more Calcium, 4.1 times more Copper, 3.1 times more Iron, 10.3 times more Magnesium, 2.2 times more Manganese, 5.7 times more Phosphorus, 5.2 times more Potassium and 4.7 times more Zinc than Canned Chickpeas , Solids.
Both Canned Chickpeas , Solids and Blanched Almonds have similar amounts of Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Canned Chickpeas , Solids have 9 times more Omega 3 and 1.2 times more Carbohydrate than Blanched Almonds.
While Blanched Almonds contain 4.2 times more Energy, 19 times more Fat, 18.5 times more Saturated Fat, 13.3 times more Omega 6, 1.5 times more Fiber and 3 times more Protein than Canned Chickpeas , Solids.
Both Canned Chickpeas , Solids and Blanched Almonds have similar amounts of Sugars per 7 oz.
Both Canned Chickpeas , Solids as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

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

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Comparing Nutrients in 7 ounces Canned Chickpeas VS Blanched Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: