Comparing Nutrients in 1 kilogram Canned Chickpeas Rinsed VS Canned Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas Rinsed	20%	16%	64%
Canned Chickpeas	20%	17%	63%

Macro Nutrients

	Canned Chickpeas Rinsed	Canned Chickpeas	Recommended Dietary Allowance
Energy	47.6% 1380kcal	48% 1390kcal	2900kcal per day for Men 19-50 years
Fat	25.5% 24.7g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	6.66% 2.13g	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	54.5% 9.27g	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	176% 229g	173% 225g	130g per day for Men 19-50 years
Sugars	55% 40g	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	166% 63g	168% 64g	38g per day for Men 19-50 years
Protein	126% 70.4g	126% 70.5g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas Rinsed	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	21% 0.25mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	8.75% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.2% 1.16mg	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	103% 410μg	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	1.1% 1mg	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	19.3% 2.9mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas Rinsed	Canned Chickpeas	Recommended Dietary Allowance
Calcium	43% 430mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	278% 2.5mg	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	123% 9.8mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	348% 8mg	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	114% 800mg	121% 850mg	700mg per day for Men 19-50 years
Potassium	32% 1090mg	37% 1260mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	141% 2120mg	164% 2460mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	18% 669g	18% 667g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Chickpeas Rinsed VS Canned Chickpeas per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Chickpeas Rinsed 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 Canned Chickpeas Rinsed vs Canned Chickpeas :

• Both Canned Chickpeas , Rinsed Solids and Canned Chickpeas , Solids have similar amounts of vitamins per 1 kg
• Both Canned Chickpeas Rinsed and Canned Chickpeas provide similar amounts of Vitamin B1, Vitamin B6, Vitamin B9 and Vitamin K per one kilogram.
• Both Canned Chickpeas , Rinsed Solids as well as Canned Chickpeas , Solids have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Canned Chickpeas Rinsed vs Canned Chickpeas :

• Both Canned Chickpeas , Rinsed Solids and Canned Chickpeas , Solids have similar amounts of minerals per 1 kg
• Both Canned Chickpeas Rinsed and Canned Chickpeas contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• Both Canned Chickpeas , Rinsed Solids and Canned Chickpeas , Solids have similar amounts of macro-nutrients per 1 kg
• Both Canned Chickpeas Rinsed and Canned Chickpeas offer comparable quantities of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per one kilogram.