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

Macros Ratio

	Protein	Fat	Carbs
Boiled Chickpeas with Salt	21%	14%	65%
Canned low Salt Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Boiled Chickpeas with Salt	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Energy	22.4% 651kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	7.98% 7.74g	97g per day for Men 19-50 years
Saturated Fat	3.34% 1.07g	2.53% 0.81g	32g per day for Men 19-50 years
Omega 3	10.7% 0.17g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	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	83.7% 109g	41% 53.5g	130g per day for Men 19-50 years
Sugars	26.3% 19g	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	79.4% 30g	46% 17.5g	38g per day for Men 19-50 years
Protein	62.8% 35g	35% 19.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Chickpeas with Salt	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	38.4% 0.46mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	3.22% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.4% 0.55mg	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	171% 683μg	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	5.73% 5.16mg	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	9.26% 1.4mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chickpeas with Salt	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	19.4% 194mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	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	143% 11.5mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	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	95% 667mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	17% 572mg	3400mg per day for Men 19-50 years
Selenium	26.7% 14.7μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	64.3% 964mg	35% 524mg	1500mg per day for Men 19-50 years
Zinc	55.2% 6.07mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	6.46% 239g	8.43% 312g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Boiled Chickpeas with Salt have 3.6 times more Vitamin B1, 4.2 times more Vitamin B2, 4 times more Vitamin B3, 6.9 times more Vitamin B9, 1.8 times more Vitamin E and 1.8 times more Vitamin K than Canned low Salt Chickpeas with Liquids.
• While 14 oz of Canned Chickpeas Solids and Liquids low Salt contain 3.4 times more Vitamin B6 than Boiled Chickpeas with Salt.
• Both Boiled Chickpeas with Salt and Canned low Salt Chickpeas with Liquids provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Canned low Salt Chickpeas with Liquids have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled Chickpeas with Salt as well as Canned Chickpeas Solids and Liquids low Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Boiled Chickpeas with Salt have 1.4 times more Calcium, 2.3 times more Copper, 2.3 times more Iron, 1.8 times more Magnesium, 1.3 times more Manganese, 2.1 times more Phosphorus, 2 times more Potassium, 1.9 times more Selenium, 1.8 times more Sodium and 2.2 times more Zinc than Canned low Salt Chickpeas with Liquids.
• While 14 oz of Canned Chickpeas Solids and Liquids low Salt contain 1.3 times more Water than Boiled Chickpeas with Salt.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Chickpeas with Salt have 1.9 times more Energy, 1.3 times more Fat, 1.3 times more Omega 3, 1.3 times more Omega 6, 2 times more Carbohydrate, 1.9 times more Sugars, 1.7 times more Fiber and 1.8 times more Protein than Canned low Salt Chickpeas with Liquids.