Comparing Nutrients in 14 ounces Canned Chickpeas VS Canned low Salt Chickpeas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas	20%	17%	63%
Canned low Salt Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Canned Chickpeas	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Energy	19% 552kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	7.98% 7.74g	97g per day for Men 19-50 years
Saturated Fat	2.65% 0.85g	2.53% 0.81g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	21.7% 3.7g	20% 3.37g	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	41% 53.5g	130g per day for Men 19-50 years
Sugars	22% 16g	14% 10.3g	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	46% 17.5g	38g per day for Men 19-50 years
Protein	50% 28g	35% 19.5g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas	Canned low Salt Chickpeas with Liquids	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	10.6% 0.13mg	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	3.22% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	144% 1.88mg	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	25% 99μg	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	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	18% 179mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	67.5% 0.61mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	141% 3.25mg	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	17% 572mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	65% 976mg	35% 524mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	7.16% 265g	8.43% 312g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Chickpeas vs Canned low Salt Chickpeas with Liquids:

• Canned Chickpeas , Solids have 1.9 times more Vitamin B9, 1.5 times more Vitamin E and 1.5 times more Vitamin K than Canned Chickpeas Solids and Liquids low Salt.
• While Canned Chickpeas Solids and Liquids low Salt contain 4.1 times more Vitamin B6 than Canned Chickpeas , Solids.
• Both Canned Chickpeas , Solids and Canned Chickpeas Solids and Liquids low Salt have similar amounts of Vitamin B1 and Vitamin B2 per 14 oz.
• Both Canned Chickpeas , Solids as well as Canned Chickpeas Solids and Liquids low Salt 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 low Salt Chickpeas with Liquids:

• Canned Chickpeas , Solids have 1.3 times more Calcium, 1.7 times more Copper, 1.6 times more Selenium and 1.9 times more Sodium than Canned Chickpeas Solids and Liquids low Salt.
• Both Canned Chickpeas , Solids and Canned Chickpeas Solids and Liquids low Salt have similar amounts of Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Chickpeas , Solids have 1.6 times more Energy, 1.4 times more Fat, 1.7 times more Carbohydrate, 1.5 times more Sugars, 1.5 times more Fiber and 1.4 times more Protein than Canned Chickpeas Solids and Liquids low Salt.
• Both Canned Chickpeas , Solids and Canned Chickpeas Solids and Liquids low Salt have similar amounts of Omega 3 and Omega 6 per 14 oz.
• Both Canned Chickpeas , Solids as well as Canned Chickpeas Solids and Liquids low Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.