Nutrition Comparison Tool
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Almonds
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Cooked Chickpeas (Garbanzo Beans)
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Snacks, beef jerky, chopped and formed
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Almonds 1 cup, whole (x1) 41% DV 828 calories
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 13% DV 269 calories
  • Snacks, beef jerky, chopped and formed 1 oz (x1) 6% DV 116 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Almonds 1 cup, whole (x1) 92% DV 71.4g
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 5% DV 4.2g
  • Snacks, beef jerky, chopped and formed 1 oz (x1) 9% DV 7.3g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Almonds 1 cup, whole (x1) 11% DV 30.8g
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 16% DV 45g
  • Snacks, beef jerky, chopped and formed 1 oz (x1) 1% DV 3.1g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Almonds 1 cup, whole (x1) 60% DV 30.2g
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 29% DV 14.5g
  • Snacks, beef jerky, chopped and formed 1 oz (x1) 19% DV 9.4g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Almonds 1 cup, whole (x1) 0% DV 0mg
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 0% DV 0mg
  • Snacks, beef jerky, chopped and formed 1 oz (x1) 5% DV 13.6mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Almonds 1 cup, whole (x1) 27% DV 5.4g
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 2% DV 0.44g
  • Snacks, beef jerky, chopped and formed 1 oz (x1) 15% DV 3.1g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Almonds 1 cup, whole (x1) 64% DV 17.9g
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 45% DV 12.5g
  • Snacks, beef jerky, chopped and formed 1 oz (x1) 2% DV 0.51g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Almonds 1 cup, whole (x1) 12% DV 6.2g
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 16% DV 7.9g
  • Snacks, beef jerky, chopped and formed 1 oz (x1) 5% DV 2.6g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Almonds 1 cup, whole (x1) 29% DV 5.3mg
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 26% DV 4.7mg
  • Snacks, beef jerky, chopped and formed 1 oz (x1) 9% DV 1.5mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Almonds 1 cup, whole (x1) 30% DV 384.7mg
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 6% DV 80.4mg
  • Snacks, beef jerky, chopped and formed 1 oz (x1) 0% DV 5.7mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Almonds 1 cup, whole (x1) 22% DV 1048.2mg
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 10% DV 477.2mg
  • Snacks, beef jerky, chopped and formed 1 oz (x1) 4% DV 169.5mg
Comparison Table

Table Legend

  1. Almonds
  2. Cooked Chickpeas (Garbanzo Beans)
  3. Snacks, beef jerky, chopped and formed
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 143 164 28
Calories
(%DV)		 828
(41%)		 269
(13%)		 116
(6%)
Fat (g)
(%DV)		 71.4
(92%)		 4.2
(5%)		 7.3
(9%)
Protein (g)
(%DV)		 30.2
(60%)		 14.5
(29%)		 9.4
(19%)
Carbohydrate (g)
(%DV)		 30.8
(11%)		 45
(16%)		 3.1
(1%)
Sugars (g)
(%DV)		 6.2
(12%)		 7.9
(16%)		 2.6
(5%)
Fiber (g)
(%DV)		 17.9
(64%)		 12.5
(45%)		 0.51
(2%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 13.6
(5%)
Saturated Fats (g)
(%DV)		 5.4
(27%)		 0.44
(2%)		 3.1
(15%)
Net-Carbs (g) 12.9
32.5
2.6
Trans Fatty Acids (g) 0.02
0
--
  Minerals
Food # 1 2 3
Weight (g) 143 164 28
Calcium (mg)
(%DV)		 384.7
(30%)		 80.4
(6%)		 5.7
(0%)
Iron, Fe (mg)
(%DV)		 5.3
(29%)		 4.7
(26%)		 1.5
(9%)
Potassium, K (mg)
(%DV)		 1048.2
(22%)		 477.2
(10%)		 169.5
(4%)
Magnesium (mg)
(%DV)		 386.1
(92%)		 78.7
(19%)		 14.5
(3%)
Phosphorus, P (mg)
(%DV)		 687.8
(55%)		 275.5
(22%)		 115.6
(9%)
Sodium (mg)
(%DV)		 1.4
(0%)		 11.5
(0%)		 506.9
(21%)
Zinc, Zn (mg)
(%DV)		 4.5
(41%)		 2.5
(23%)		 2.3
(21%)
Copper, Cu (mg)
(%DV)		 1.5
(164%)		 0.58
(64%)		 0.06
(7%)
Manganese (mg)
(%DV)		 3.1
(135%)		 1.7
(73%)		 0.03
(1%)
Selenium, Se (mcg)
(%DV)		 5.9
(11%)		 6.1
(11%)		 3
(6%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) 0
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 143 164 28
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 1.6
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 2.1
(2%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.29
(24%)		 0.19
(16%)		 0.04
(4%)
Riboflavin (B2) (mg)
(%DV)		 1.6
(125%)		 0.1
(8%)		 0.04
(3%)
Niacin (B3) (mg)
(%DV)		 5.2
(32%)		 0.86
(5%)		 0.49
(3%)
Vitamin B5 (PA) (mg)
(%DV)		 0.67
(13%)		 0.47
(9%)		 0.05
(1%)
Vitamin B6 (mg)
(%DV)		 0.2
(12%)		 0.23
(13%)		 0.05
(3%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 62.9
(16%)		 282.1
(71%)		 38.1
(10%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 62.9
(16%)		 282.1
(71%)		 38.1
(10%)
Folate DFE (mcg)
(%)		 62.9
(16%)		 282.1
(71%)		 38.1
(10%)
Choline (mg)
(%DV)		 74.5
(14%)		 70.2
(13%)		 31
(6%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0.28
(12%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 1.4
(0%)		 26.2
(0%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 2.9 44.3 0
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 1.4
0
0
Vitamin E (mg)
(%DV)		 36.7
(244%)		 0.57
(4%)		 0.14
(1%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0.09
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
0.09
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 3.1
(0%)
Vitamin K (mcg)
(%DV)		 0
(0%)		 6.6
(5%)		 0.65
(1%)
Vitamin K1 (mcg) 0
--
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 143 164 28
Water (g) 6.3
98.7
6.6
Ash (g) 4
2
2
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 3
4.13
4.86
  Carbohydrates
Food # 1 2 3
Weight (g) 143 164 28
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 5.6
--
--
Glucose (Dextrose) (g) 0.24
--
--
Fructose (g) 0.16
--
--
Lactose (g) 0
--
--
Maltose (g) 0.06
--
--
Galactose (g) 0.1
--
--
Starch (g) 1
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 143 164 28
Monounsaturated Fats (g) 45.118
0.956
3.211
Polyunsaturated Fats (g) 17.63
1.896
0.287
Omega 3s (g)
(%AI)		 0.004
(0%)		 0.071
(4%)		 0.053
(3%)
Omega 6s (g)
(%AI)		 17.62
(104%)		 1.825
(11%)		 0.23
(1%)
Omega 3 to Omega 6 Ratio 0
0.04
0.23
Omega 6 to Omega 3 Ratio 4107.33
25.88
4.38
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 0.004
(0%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) 17.618
--
--
gamma-Linolenic Acid (GLA) (g) 0
--
--
c-c-n6-Eicosadienoic Acid (g) 0.003
--
--
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0
0
Capric Acid (10:0) (g) 0
0
0.004
Lauric Acid (12:0) (g) 0
0
0.046
Tridecanoic Acid (13:0) (g) 0
--
--
Myristic Acid (14:0) (g) 0.004
0.007
0.233
Pentadecanoic Acid (15:0) (g) 0
--
--
Palmitic Acid (16:0) (g) 4.409
0.353
1.624
Margaric Acid (17:0) (g) 0.006
--
--
Stearic Acid (18:0) (g) 1.007
0.061
1.107
Arachidic Acid (20:0) (g) 0.01
--
--
Behenic Acid (22:0) (g) 0.001
--
--
Lignoceric Acid (24:0) (g) 0
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
--
--
Pentadecenoic Acid (15:1) (g) 0
--
--
Palmitoleic Acid (16:1) (g) 0.342
0.008
0.322
cis-Palmitoleic Acid (16:1 cis) (g) 0.325
--
--
Heptadecenoic Acid (17:1) (g) 0.019
--
--
Oleic Acid (18:1) (g) 44.75
0.948
2.868
c-Oleic Acid (18:1 cis) (g) 44.75
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.007
0
0.02
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) 0
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 17.623
1.825
0.23
Conjugated Linoleic Acid (CLAs) (g) 0.003
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.004
0.071
0.053
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) 0
--
--
Eicosatetraenoic Acid 20:4 (g) 0
0
0.005
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) 0.004
--
--
t-Monoenoic Fats (g) 0.017
--
--
t-Palmitoleic Acid (16:1 t) (g) 0.017
--
--
t-Oleic Acid (18:1 t) (g) 0
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) 0.004
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) 0.006
--
--
Campesterol (g) 0.007
--
--
Beta-sitosterol (g) 0.186
--
--
Amino Acids
Food # 1 2 3
Weight (g) 143 164 28
Essential  
Histidine (mg)
(%RDI)		 771
(110%)		 400
(57%)		 --
(--%)
Isoleucine (mg)
(%RDI)		 1074
(77%)		 623
(45%)		 --
(--%)
Leucine (mg)
(%RDI)		 2106
(77%)		 1035
(38%)		 --
(--%)
Lysine (mg)
(%RDI)		 812
(39%)		 973
(46%)		 --
(--%)
Methionine (mg)
(%RDI)		 225
(31%)		 190
(26%)		 --
(--%)
Phenylalanine (mg)
(%RDI)		 1619
(185%)		 779
(89%)		 --
(--%)
Threonine (mg)
(%RDI)		 859
(82%)		 540
(51%)		 --
(--%)
Tryptophan (mg)
(%RDI)		 302
(108%)		 139
(50%)		 --
(--%)
Valine (mg)
(%RDI)		 1223
(67%)		 610
(34%)		 --
(--%)
Conditional  
Arginine (mg) 3525
1369
--
Cystine (mg)
(%RDI)		 307
(107%)		 195
(68%)		 --
(--%)
Glycine (mg) 2043
605
--
Proline (mg) 1386
600
--
Tyrosine (mg)
(%RDI)		 644
(74%)		 361
(41%)		 --
(--%)
Non-Essential  
Alanine (mg) 1429
623
--
Aspartic acid (mg) 3774
1709
--
Betaine (mg) 0.72
--
--
Glutamic acid (mg) 8875
2542
--
Hydroxyproline (mg) --
--
--
Serine (mg) 1304
733
--
Data Source
Almonds
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.
Cooked Chickpeas (Garbanzo Beans)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Snacks, beef jerky, chopped and formed
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.