Comparing Nutrients in 1 kilogram Canned Broadbeans VS Chickpeas

Macros Ratio

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

Macro Nutrients

	Canned Broadbeans	Chickpeas	Recommended Dietary Allowance
Energy	24.5% 710kcal	130% 3780kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	62.3% 60.4g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	19% 6.03g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	63.8% 1.02g	1.6g per day for Men 19-50 years
Omega 6	4.94% 0.84g	155% 26.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 124g	484% 630g	130g per day for Men 19-50 years
Sugars	NA	148% 107g	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	321% 122g	38g per day for Men 19-50 years
Protein	98% 54.7g	366% 205g	56g per day for Men 19-50 years

Vitamins

	Canned Broadbeans	Chickpeas	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	398% 4.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	163% 2.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.8% 1.2mg	318% 16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	412% 5.35mg	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	1393% 5570μg	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	44.4% 40mg	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	54.7% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Broadbeans	Chickpeas	Recommended Dietary Allowance
Calcium	26% 260mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	729% 6.56mg	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	539% 43mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	188% 790mg	420mg per day for Men 19-50 years
Manganese	125% 2.88mg	926% 21.3mg	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	360% 2520mg	700mg per day for Men 19-50 years
Potassium	71% 2420mg	211% 7180mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	302% 4530mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	251% 27.6mg	11mg per day for Men 19-50 years
Water	21.7% 803g	2.08% 76.8g	3700g per day for Men 19-50 years

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

• Raw Chickpeas contain 23.9 times more Vitamin B1, 4.2 times more Vitamin B2, 1.6 times more Vitamin B3, 13.4 times more Vitamin B5, 11.9 times more Vitamin B6, 16.9 times more Vitamin B9 and 2.2 times more Vitamin C than Canned Broadbeans .
• Both Canned Broadbeans as well as Raw Chickpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Broadbeans vs Chickpeas :

• Canned Broadbeans have more Selenium, 18.9 times more Sodium and 10.5 times more Water than Raw Chickpeas .
• While Raw Chickpeas contain 2.2 times more Calcium, 6 times more Copper, 4.3 times more Iron, 2.5 times more Magnesium, 7.4 times more Manganese, 3.2 times more Phosphorus, 3 times more Potassium and 4.5 times more Zinc than Canned Broadbeans .

Comparison of macro-nutrients per 1 kilogram:

• Raw Chickpeas contain 5.3 times more Energy, 27.5 times more Fat, 16.3 times more Saturated Fat, 14.6 times more Omega 3, 31.3 times more Omega 6, 5.1 times more Carbohydrate, 3.3 times more Fiber and 3.7 times more Protein than Canned Broadbeans .
• Both Canned Broadbeans as well as Raw Chickpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.