Comparing Nutrients in 1 kilogram Canned Chickpeas Rinsed VS Canned low Salt Chickpeas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas Rinsed	20%	16%	64%
Canned low Salt Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Canned Chickpeas Rinsed	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Energy	47.6% 1380kcal	30.3% 880kcal	2900kcal per day for Men 19-50 years
Fat	25.5% 24.7g	20% 19.5g	97g per day for Men 19-50 years
Saturated Fat	6.66% 2.13g	6.38% 2.04g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	54.5% 9.27g	50% 8.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	104% 135g	130g per day for Men 19-50 years
Sugars	55% 40g	35.7% 26g	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	116% 44g	38g per day for Men 19-50 years
Protein	126% 70.4g	88% 49.2g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas Rinsed	Canned low Salt Chickpeas with Liquids	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	26.7% 0.32mg	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	8.13% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.2% 1.16mg	364% 4.73mg	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	62.5% 250μg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas Rinsed	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	43% 430mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	278% 2.5mg	170% 1.53mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	348% 8mg	356% 8.2mg	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	114% 800mg	700mg per day for Men 19-50 years
Potassium	32% 1090mg	42.4% 1440mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	141% 2120mg	88% 1320mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	18% 669g	21.2% 786g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Chickpeas Rinsed vs Canned low Salt Chickpeas with Liquids:

• Canned Chickpeas , Rinsed Solids have 1.6 times more Vitamin B9, 1.5 times more Vitamin E and 1.5 times more Vitamin K than Canned Chickpeas Solids and Liquids low Salt.
• While Canned Chickpeas Solids and Liquids low Salt contain 1.3 times more Vitamin B1 and 4.1 times more Vitamin B6 than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Canned Chickpeas Solids and Liquids low Salt have similar amounts of Vitamin B2 per 1 kg.
• Both Canned Chickpeas , Rinsed Solids as well as Canned Chickpeas Solids and Liquids low Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Chickpeas Rinsed vs Canned low Salt Chickpeas with Liquids:

• Canned Chickpeas , Rinsed Solids have 1.2 times more Calcium, 1.6 times more Copper, 1.6 times more Selenium and 1.6 times more Sodium than Canned Chickpeas Solids and Liquids low Salt.
• While Canned Chickpeas Solids and Liquids low Salt contain 1.3 times more Iron and 1.3 times more Potassium than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Canned Chickpeas Solids and Liquids low Salt have similar amounts of Magnesium, Manganese, Phosphorus, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Chickpeas , Rinsed Solids have 1.6 times more Energy, 1.3 times more Fat, 1.7 times more Carbohydrate, 1.5 times more Sugars, 1.4 times more Fiber and 1.4 times more Protein than Canned Chickpeas Solids and Liquids low Salt.
• Both Canned Chickpeas , Rinsed Solids and Canned Chickpeas Solids and Liquids low Salt have similar amounts of Omega 3 and Omega 6 per 1 kg.
• Both Canned Chickpeas , Rinsed Solids as well as Canned Chickpeas Solids and Liquids low Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.