Comparing Nutrients in 1 kilogram Boiled Broadbeans with Salt VS Canned Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Broadbeans with Salt	27%	3%	70%
Canned Chickpeas	20%	17%	63%

Macro Nutrients

	Boiled Broadbeans with Salt	Canned Chickpeas	Recommended Dietary Allowance
Energy	38% 1100kcal	48% 1390kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	54.8% 9.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 197g	173% 225g	130g per day for Men 19-50 years
Sugars	25% 18g	55.3% 40g	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	142% 54g	168% 64g	38g per day for Men 19-50 years
Protein	136% 76g	126% 70.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broadbeans with Salt	Canned 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	81% 0.97mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.4% 7.1mg	8.75% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	89.2% 1.16mg	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	260% 1040μg	120% 480μg	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	3.33% 3mg	1.1% 1mg	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	1.33% 0.2mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broadbeans with Salt	Canned Chickpeas	Recommended Dietary Allowance
Calcium	36% 360mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	281% 2.53mg	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	188% 15mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	368% 8.46mg	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	179% 1250mg	121% 850mg	700mg per day for Men 19-50 years
Potassium	79% 2680mg	37% 1260mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	161% 2410mg	164% 2460mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	19.3% 715g	18% 667g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broadbeans with Salt VS Canned Chickpeas per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broadbeans with Salt versus 1 kg of Canned Chickpeas to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled Broadbeans with Salt has 3.6 times more Vitamin B1, 5.9 times more Vitamin B2, 5.1 times more Vitamin B3 and 2.2 times more Vitamin B9 than Canned Chickpeas .
• While 1 kg of Canned Chickpeas , Solids contains 1.6 times more Vitamin B6 than Boiled Broadbeans with Salt.
• Both Boiled Broadbeans with Salt and Canned Chickpeas provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Canned Chickpeas have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Boiled Broadbeans with Salt as well as Canned Chickpeas , Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Boiled Broadbeans with Salt has 1.4 times more Iron, 1.7 times more Magnesium, 1.5 times more Phosphorus, 2.1 times more Potassium and 1.6 times more Zinc than Canned Chickpeas .
• While 1 kg of Canned Chickpeas , Solids contains 2 times more Manganese than Boiled Broadbeans with Salt.
• Both Boiled Broadbeans with Salt and Canned Chickpeas contain similar levels of Calcium, Copper, Selenium and Sodium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Chickpeas , Solids contains 1.3 times more Energy, 6.9 times more Fat, 3 times more Omega 3, 6.1 times more Omega 6 and 2.2 times more Sugars than Boiled Broadbeans with Salt.
• Both Boiled Broadbeans with Salt and Canned Chickpeas offer comparable quantities of Carbohydrate, Fiber and Protein per one kilogram.
• 1 kilogram of Boiled Broadbeans with Salt provide inadequate amounts of Omega 3 and Omega 6