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

Macros Ratio

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

Macro Nutrients

	Boiled Chickpeas	Canned 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	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	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	Canned 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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chickpeas	Canned 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	1.85% 27.8mg	73.6% 1103mg	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

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

• Boiled Chickpeas have 3.6 times more Vitamin B1, 4.2 times more Vitamin B2, 4 times more Vitamin B3, 6.9 times more Vitamin B9 and 13 times more Vitamin C than Canned Chickpeas Solids and Liquids.
• While Canned Chickpeas Solids and Liquids contain 3.4 times more Vitamin B6 than Boiled Chickpeas .
• Both Boiled Chickpeas and Canned Chickpeas Solids and Liquids have similar amounts of Vitamin B5 per 14 oz.
• Both Boiled Chickpeas as well as Canned Chickpeas Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled Chickpeas 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 and 2.2 times more Zinc than Canned Chickpeas Solids and Liquids.
• While Canned Chickpeas Solids and Liquids contain 39.7 times more Sodium and 1.3 times more Water than Boiled Chickpeas .

Comparison of macro-nutrients per 14 ounces:

• Boiled Chickpeas 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, 1.7 times more Fiber and 1.8 times more Protein than Canned Chickpeas Solids and Liquids.
• Both Boiled Chickpeas as well as Canned Chickpeas Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.