Comparing Nutrients in 14 ounces Canned Chickpeas VS Boiled Lentils with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas	20%	17%	63%
Boiled Lentils with Salt	31%	3%	66%

Macro Nutrients

	Canned Chickpeas	Boiled Lentils with Salt	Recommended Dietary Allowance
Energy	19% 552kcal	15.6% 452kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.65% 0.85g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	9.18% 0.15g	1.6g per day for Men 19-50 years
Omega 6	21.7% 3.7g	3.2% 0.54g	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	59.7% 77.6g	130g per day for Men 19-50 years
Sugars	22% 16g	9.85% 7.14g	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	82.5% 31.4g	38g per day for Men 19-50 years
Protein	50% 28g	64% 35.8g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas	Boiled Lentils with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50.6% 2.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	54.3% 0.71mg	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	180% 718μg	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	6.6% 5.95mg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas	Boiled Lentils with Salt	Recommended Dietary Allowance
Calcium	18% 179mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	111% 1mg	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	165% 13.2mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	85.2% 1.96mg	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	102% 714mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	43% 1465mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	65% 976mg	63% 945mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	46% 5.04mg	11mg per day for Men 19-50 years
Water	7.16% 265g	7.47% 276g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Chickpeas VS Boiled Lentils with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Chickpeas versus 14 oz of Boiled Lentils with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Chickpeas vs Boiled Lentils with Salt:

• 14 ounces of Canned Chickpeas have 2 times more Vitamin K than Boiled Lentils with Salt.
• While 14 oz of Boiled Lentils with Salt contain 6.3 times more Vitamin B1, 4.9 times more Vitamin B2, 7.6 times more Vitamin B3, 1.5 times more Vitamin B6 and 3.8 times more Vitamin B9 than Canned Chickpeas , Solids.
• 14 ounces of Canned Chickpeas have insufficient amounts of Vitamin B2 and Vitamin B3
• 14 ounces of Boiled Lentils with Salt have insufficient amounts of Vitamin K
• Both Canned Chickpeas , Solids as well as Boiled Lentils with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Canned Chickpeas vs Boiled Lentils with Salt:

• 14 ounces of Canned Chickpeas have 2.4 times more Calcium and 1.7 times more Manganese than Boiled Lentils with Salt.
• While 14 oz of Boiled Lentils with Salt contain 3.1 times more Iron, 1.4 times more Magnesium, 2.1 times more Phosphorus, 2.9 times more Potassium and 2 times more Zinc than Canned Chickpeas , Solids.
• Both Canned Chickpeas and Boiled Lentils with Salt contain similar levels of Copper, Selenium and Sodium per 14 ounces.
• 14 ounces of Boiled Lentils with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Chickpeas have 1.2 times more Energy, 7.3 times more Fat, 6.8 times more Omega 6 and 2.2 times more Sugars than Boiled Lentils with Salt.
• While 14 oz of Boiled Lentils with Salt contain 1.3 times more Protein than Canned Chickpeas , Solids.
• Both Canned Chickpeas and Boiled Lentils with Salt offer comparable quantities of Omega 3, Carbohydrate and Fiber per 14 ounces.
• 14 ounces of Boiled Lentils with Salt provide inadequate amounts of Omega 6