Comparing Nutrients in 14 ounces Canned Broadbeans VS Boiled Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Canned Broadbeans	30%	3%	67%
Boiled Chickpeas	21%	14%	65%

Macro Nutrients

	Canned Broadbeans	Boiled Chickpeas	Recommended Dietary Allowance
Energy	9.7% 282kcal	22.4% 651kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	3.34% 1.07g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	10.7% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.96% 0.33g	26% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.3g	83.7% 109g	130g per day for Men 19-50 years
Sugars	NA	26.3% 19g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	38.6% 14.7g	79.4% 30g	38g per day for Men 19-50 years
Protein	38.8% 21.7g	62.8% 35g	56g per day for Men 19-50 years

Vitamins

	Canned Broadbeans	Boiled Chickpeas	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.8mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.45% 0.47mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	42.4% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	32.7% 131μg	171% 683μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.94% 7.14mg	5.73% 5.16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Broadbeans	Boiled Chickpeas	Recommended Dietary Allowance
Calcium	10.3% 103mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	155% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	49.6% 3.97mg	143% 11.5mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	49.7% 1.14mg	178% 4.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	44.8% 314mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	120% 1798mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	55.2% 6.07mg	11mg per day for Men 19-50 years
Water	8.6% 319g	6.46% 239g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Broadbeans vs Boiled Chickpeas :

• Canned Broadbeans have 1.8 times more Vitamin B3 and 1.4 times more Vitamin C than Boiled Chickpeas .
• While Boiled Chickpeas contain 5.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.4 times more Vitamin B5, 3.1 times more Vitamin B6 and 5.2 times more Vitamin B9 than Canned Broadbeans .
• Both Canned Broadbeans as well as Boiled Chickpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Broadbeans vs Boiled Chickpeas :

• Canned Broadbeans have 64.7 times more Sodium and 1.3 times more Water than Boiled Chickpeas .
• While Boiled Chickpeas contain 1.9 times more Calcium, 3.2 times more Copper, 2.9 times more Iron, 1.5 times more Magnesium, 3.6 times more Manganese, 2.1 times more Phosphorus, 2.1 times more Selenium and 2.5 times more Zinc than Canned Broadbeans .
• Both Canned Broadbeans and Boiled Chickpeas have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Chickpeas contain 2.3 times more Energy, 11.8 times more Fat, 6.1 times more Omega 3, 13.3 times more Omega 6, 2.2 times more Carbohydrate, 2.1 times more Fiber and 1.6 times more Protein than Canned Broadbeans .
• Both Canned Broadbeans as well as Boiled Chickpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.