Comparing Nutrients in 1 kilogram Canned Broadbeans VS Boiled Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Canned Broadbeans	30%	3%	67%
Boiled Chickpeas	21%	14%	65%

Macro Nutrients

	Canned Broadbeans	Boiled Chickpeas	Recommended Dietary Allowance
Energy	24.5% 710kcal	56.6% 1640kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	4.94% 0.84g	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 124g	211% 274g	130g per day for Men 19-50 years
Sugars	NA	66.2% 48g	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	97% 37g	200% 76g	38g per day for Men 19-50 years
Protein	98% 54.7g	158% 88.6g	56g per day for Men 19-50 years

Vitamins

	Canned Broadbeans	Boiled Chickpeas	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	33% 5.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.8% 1.2mg	57% 2.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	107% 1.4mg	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	82.5% 330μg	430% 1720μg	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	20% 18mg	14.4% 13mg	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	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	33.3% 40μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Broadbeans	Boiled Chickpeas	Recommended Dietary Allowance
Calcium	26% 260mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	391% 3.52mg	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	125% 10mg	361% 29mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	125% 2.88mg	448% 10.3mg	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	113% 790mg	240% 1680mg	700mg per day for Men 19-50 years
Potassium	71% 2420mg	85.6% 2910mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	67.3% 37μg	55μg per day for Men 19-50 years
Sodium	302% 4530mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	139% 15.3mg	11mg per day for Men 19-50 years
Water	21.7% 803g	16.3% 602g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Broadbeans vs Boiled Chickpeas :

• Canned Broadbeans have 1.8 times more Vitamin B3 and 1.4 times more Vitamin C than Boiled Chickpeas .
• While Boiled Chickpeas contain 5.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.4 times more Vitamin B5, 3.1 times more Vitamin B6 and 5.2 times more Vitamin B9 than Canned Broadbeans .
• Both Canned Broadbeans as well as Boiled Chickpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Broadbeans vs Boiled Chickpeas :

• Canned Broadbeans have 64.7 times more Sodium and 1.3 times more Water than Boiled Chickpeas .
• While Boiled Chickpeas contain 1.9 times more Calcium, 3.2 times more Copper, 2.9 times more Iron, 1.5 times more Magnesium, 3.6 times more Manganese, 2.1 times more Phosphorus, 2.1 times more Selenium and 2.5 times more Zinc than Canned Broadbeans .
• Both Canned Broadbeans and Boiled Chickpeas have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Chickpeas contain 2.3 times more Energy, 11.8 times more Fat, 6.1 times more Omega 3, 13.3 times more Omega 6, 2.2 times more Carbohydrate, 2.1 times more Fiber and 1.6 times more Protein than Canned Broadbeans .
• Both Canned Broadbeans as well as Boiled Chickpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.