Comparing Nutrients in 1 kilogram Canned Chickpeas Rinsed VS Boiled Common Cowpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas Rinsed	20%	16%	64%
Boiled Common Cowpeas with Salt	26%	4%	70%

Macro Nutrients

	Canned Chickpeas Rinsed	Boiled Common Cowpeas with Salt	Recommended Dietary Allowance
Energy	47.6% 1380kcal	40% 1160kcal	2900kcal per day for Men 19-50 years
Fat	25.5% 24.7g	5.46% 5.3g	97g per day for Men 19-50 years
Saturated Fat	6.66% 2.13g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	54.5% 9.27g	8.4% 1.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	160% 208g	130g per day for Men 19-50 years
Sugars	55% 40g	45.5% 33g	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	171% 65g	38g per day for Men 19-50 years
Protein	126% 70.4g	138% 77.3g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas Rinsed	Boiled Common Cowpeas with Salt	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	168% 2.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	31% 4.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	82.2% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.2% 1.16mg	77% 1mg	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	520% 2080μg	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	4.44% 4mg	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	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas Rinsed	Boiled Common Cowpeas with Salt	Recommended Dietary Allowance
Calcium	43% 430mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	278% 2.5mg	298% 2.68mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.75% 30μg	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	314% 25mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	348% 8mg	207% 4.75mg	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	223% 1560mg	700mg per day for Men 19-50 years
Potassium	32% 1090mg	81.8% 2780mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	141% 2120mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	117% 13mg	11mg per day for Men 19-50 years
Water	18% 669g	19% 700g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Chickpeas Rinsed vs Boiled Common Cowpeas with Salt:

• Canned Chickpeas , Rinsed Solids have 2 times more Vitamin K than Boiled Common Cowpeas with Salt.
• While Boiled Common Cowpeas with Salt contain 8.1 times more Vitamin B1, 3.7 times more Vitamin B2, 4 times more Vitamin B3 and 5.1 times more Vitamin B9 than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Boiled Common Cowpeas with Salt have similar amounts of Vitamin B6 and Vitamin E per 1 kg.
• Both Canned Chickpeas , Rinsed Solids as well as Boiled Common Cowpeas with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Chickpeas Rinsed vs Boiled Common Cowpeas with Salt:

• Canned Chickpeas , Rinsed Solids have 1.8 times more Calcium, 1.7 times more Manganese and 1.2 times more Selenium than Boiled Common Cowpeas with Salt.
• While Boiled Common Cowpeas with Salt contain 2.6 times more Iron, 2.2 times more Magnesium, 2 times more Phosphorus, 2.6 times more Potassium and 2.2 times more Zinc than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Boiled Common Cowpeas with Salt have similar amounts of Copper, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Chickpeas , Rinsed Solids have 4.7 times more Fat, 6.5 times more Omega 6 and 1.2 times more Sugars than Boiled Common Cowpeas with Salt.
• While Boiled Common Cowpeas with Salt contain 2.3 times more Omega 3 than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Boiled Common Cowpeas with Salt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 kg.
• Both Canned Chickpeas , Rinsed Solids as well as Boiled Common Cowpeas with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.