Comparing Nutrients in 14 ounces Canned Chickpeas with Liquids VS Catjang Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas with Liquids	22%	19%	59%
Catjang Cowpeas	27%	5%	68%

Macro Nutrients

	Canned Chickpeas with Liquids	Catjang Cowpeas	Recommended Dietary Allowance
Energy	12% 349kcal	47% 1361kcal	2900kcal per day for Men 19-50 years
Fat	7.98% 7.74g	8.47% 8.2g	97g per day for Men 19-50 years
Saturated Fat	2.53% 0.81g	6.72% 2.15g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	20% 3.37g	13% 2.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	182% 237g	130g per day for Men 19-50 years
Sugars	NA	NA	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	46% 17.5g	112% 42.5g	38g per day for Men 19-50 years
Protein	35% 19.5g	169% 95g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas with Liquids	Catjang Cowpeas	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	225% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	52% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.22% 0.52mg	69.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	120% 6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.88mg	110% 1.43mg	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	25% 99μg	634% 2536μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas with Liquids	Catjang Cowpeas	Recommended Dietary Allowance
Calcium	14% 139mg	33.7% 337mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	467% 4.2mg	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	61% 4.9mg	494% 39.5mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	315% 1322mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	266% 6.13mg	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	45.4% 318mg	248% 1738mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	161% 5457mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	65.7% 36μg	55μg per day for Men 19-50 years
Sodium	73.6% 1103mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	220% 24.3mg	11mg per day for Men 19-50 years
Water	8.43% 312g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Chickpeas with Liquids vs Catjang Cowpeas:

• Canned Chickpeas Solids and Liquids have 1.3 times more Vitamin B6 than Raw Catjang Cowpeas.
• While Raw Catjang Cowpeas contain 21.3 times more Vitamin B1, 11.3 times more Vitamin B2, 21.5 times more Vitamin B3, 5.1 times more Vitamin B5, 25.6 times more Vitamin B9 and 15 times more Vitamin C than Canned Chickpeas Solids and Liquids.
• Both Canned Chickpeas Solids and Liquids as well as Raw Catjang Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Chickpeas with Liquids vs Catjang Cowpeas:

• Canned Chickpeas Solids and Liquids have 4.8 times more Sodium and 7.1 times more Water than Raw Catjang Cowpeas.
• While Raw Catjang Cowpeas contain 2.4 times more Calcium, 6.9 times more Copper, 8.1 times more Iron, 12.3 times more Magnesium, 1.9 times more Manganese, 5.5 times more Phosphorus, 9.5 times more Potassium, 4.6 times more Selenium and 8.9 times more Zinc than Canned Chickpeas Solids and Liquids.

Comparison of macro-nutrients per 14 ounces:

• Canned Chickpeas Solids and Liquids have 1.5 times more Omega 6 than Raw Catjang Cowpeas.
• While Raw Catjang Cowpeas contain 3.9 times more Energy, 2.7 times more Saturated Fat, 9.9 times more Omega 3, 4.4 times more Carbohydrate, 2.4 times more Fiber and 4.8 times more Protein than Canned Chickpeas Solids and Liquids.
• Both Canned Chickpeas Solids and Liquids and Raw Catjang Cowpeas have similar amounts of Fat per 14 oz.
• Both Canned Chickpeas Solids and Liquids as well as Raw Catjang Cowpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.