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Compare Nutrients in 100 Calories Chickpeas VS Almonds

Weight per 100 Calories

Chickpeas
26.5g
Almonds
17g

Almonds have 1.5 times more energy per unit of mass than Raw Chickpeas , which is very high in comparison to other foods. Chickpeas having high energy density.

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

Macros Ratio

ProteinsFatsCarbs

Chickpeas
22%
14%
64%
Almonds
15%
78%
7%

Vitamins

100 kcalRDA for Men 19-30 years
Chickpeas Almonds
Vitamin A
0.09%
0%
0.794 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
10.5%
2.9%
0.126 mg0.035 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
4.3%
15%
0.056 mg0.197 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
2.55%
3.9%
0.408 mg0.625 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
11%
1.85%
0.142 mg0.024 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
1.18%
0%
1.058 mg0 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
1.45%
29.5%
0.217 mg4.427 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
2%
0%
2.381 μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
37%
1.9%
147.354 μg7.599 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Chickpeas Almonds
Calcium
1.5%
4.65%
15.079 mg46.459 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
19%
19.8%
0.174 mg0.178 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
14%
8%
1.14 mg0.641 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
5.22%
11.7%
20.899 mg46.632 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
245%
16%
5.637 mg0.376 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
9.52%
12%
66.667 mg83.074 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
5.6%
3.72%
189.947 mg126.598 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
0%
1.3%
0 μg0.708 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.42%
0.01%
6.349 mg0.173 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
6.64%
4.9%
0.73 mg0.539 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 Calories of Chickpeas vs Almonds:
Raw Chickpeas have 3.6 times more Thiamine, 5.9 times more Vitamin B6 and 19.4 times more Folate than Almonds. While Almonds contain 3.5 times more Vitamin B2, 1.5 times more Vitamin B3 and 20.4 times more Vitamin E than Raw Chickpeas .

Comparing minerals per 100 Calories for Chickpeas vs Almonds:
Raw Chickpeas have 1.8 times more Iron, 15 times more Manganese, 1.5 times more Potassium and 1.4 times more Zinc than Almonds. While Almonds contain 3.1 times more Calcium and 2.2 times more Magnesium than Raw Chickpeas . Both Raw Chickpeas and Almonds have similar amounts of Copper and Phosphorus per 100 kcal.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Chickpeas Almonds
Energy
3.45%
3.45%
100 kcal100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
1.65%
8.9%
1.598 g8.623 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
9.67%
6.52%
5.415 g3.653 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
13%
2.86%
16.653 g3.722 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
3.9%
1.04%
2.831 g0.751 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
8.5%
5.7%
3.228 g2.159 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.5%
2.05%
0.16 g0.657 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
1.7%
0.06%
0.027 g0.001 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
4.1%
12.5%
0.696 g2.128 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.05%
0.02%
2.032 g0.762 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 Calories:
Raw Chickpeas have 1.5 times more Protein, 4.5 times more Carbohydrate, 3.8 times more Sugars, 1.5 times more Fiber and 27 times more Omega 3 than Almonds. While Almonds contain 5.4 times more Fat, 4.1 times more Saturated Fat and 3.1 times more Omega 6 than Raw Chickpeas . Both Raw Chickpeas and Almonds have similar amounts of Energy per 100 kcal.