Comparing Nutrients in 14 ounces Canned Chickpeas VS Canned Chickpeas Rinsed

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas	20%	17%	63%
Canned Chickpeas Rinsed	20%	16%	64%

Macro Nutrients

	Canned Chickpeas	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Energy	19% 552kcal	19% 548kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	2.65% 0.85g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	21.7% 3.7g	21.6% 3.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.8% 89.4g	70% 91g	130g per day for Men 19-50 years
Sugars	22% 16g	22% 16g	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	67% 25.4g	66% 25g	38g per day for Men 19-50 years
Protein	50% 28g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas	Canned Chickpeas Rinsed	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	8.93% 0.11mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	35.4% 0.46mg	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	47.6% 191μg	40.7% 163μg	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	0.44% 0.4mg	0.44% 0.4mg	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	7.67% 1.15mg	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Calcium	18% 179mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	110% 0.99mg	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	53% 4.25mg	48.6% 3.9mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	138% 3.18mg	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	48% 337mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	65% 976mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	7.16% 265g	7.17% 265g	3700g per day for Men 19-50 years

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

Both Canned Chickpeas , Solids and Canned Chickpeas , Rinsed Solids have similar amounts of vitamins per 14 oz
• Both Canned Chickpeas , Solids and Canned Chickpeas , Rinsed Solids have similar amounts of Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K per 14 oz.
• Both Canned Chickpeas , Solids as well as Canned Chickpeas , Rinsed Solids have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Chickpeas vs Canned Chickpeas Rinsed:

Both Canned Chickpeas , Solids and Canned Chickpeas , Rinsed Solids have similar amounts of minerals per 14 oz
• Both Canned Chickpeas , Solids and Canned Chickpeas , Rinsed Solids have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Both Canned Chickpeas , Solids and Canned Chickpeas , Rinsed Solids have similar amounts of macro-nutrients per 14 oz
• Both Canned Chickpeas , Solids and Canned Chickpeas , Rinsed Solids have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 14 oz.
• Both Canned Chickpeas , Solids as well as Canned Chickpeas , Rinsed Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.