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

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas	20%	17%	63%
Boiled Lentils with Salt	31%	3%	66%

Macro Nutrients

	Canned Chickpeas	Boiled Lentils with Salt	Recommended Dietary Allowance
Energy	48% 1390kcal	39.3% 1140kcal	2900kcal per day for Men 19-50 years
Fat	28.6% 27.7g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.14g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	54.8% 9.3g	8.06% 1.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	173% 225g	150% 195g	130g per day for Men 19-50 years
Sugars	55.3% 40g	25% 18g	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	168% 64g	208% 79g	38g per day for Men 19-50 years
Protein	126% 70.5g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas	Boiled Lentils with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.75% 1.4mg	66.3% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	128% 6.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.2% 1.16mg	137% 1.78mg	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	120% 480μg	453% 1810μg	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	16.7% 15mg	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	7.33% 1.1mg	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	Boiled Lentils with Salt	Recommended Dietary Allowance
Calcium	45% 450mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	279% 2.5mg	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	134% 10.7mg	416% 33.3mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	368% 8.46mg	215% 4.94mg	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	121% 850mg	257% 1800mg	700mg per day for Men 19-50 years
Potassium	37% 1260mg	109% 3690mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	164% 2460mg	159% 2380mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	18% 667g	19% 696g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Canned Chickpeas has 2 times more Vitamin K than Boiled Lentils with Salt.
• While 1 kg of Boiled Lentils with Salt contains 6.3 times more Vitamin B1, 4.9 times more Vitamin B2, 7.6 times more Vitamin B3, 1.5 times more Vitamin B6 and 3.8 times more Vitamin B9 than Canned Chickpeas , Solids.
• 1 kilogram of Canned Chickpeas have insufficient amounts of Vitamin B2 and Vitamin B3
• 1 kilogram of Boiled Lentils with Salt have insufficient amounts of Vitamin K
• Both Canned Chickpeas , Solids as well as Boiled Lentils with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Canned Chickpeas has 2.4 times more Calcium and 1.7 times more Manganese than Boiled Lentils with Salt.
• While 1 kg of Boiled Lentils with Salt contains 3.1 times more Iron, 1.4 times more Magnesium, 2.1 times more Phosphorus, 2.9 times more Potassium and 2 times more Zinc than Canned Chickpeas , Solids.
• Both Canned Chickpeas and Boiled Lentils with Salt contain similar levels of Copper, Selenium and Sodium per one kilogram.
• 1 kilogram of Boiled Lentils with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Chickpeas has 1.2 times more Energy, 7.3 times more Fat, 6.8 times more Omega 6 and 2.2 times more Sugars than Boiled Lentils with Salt.
• While 1 kg of Boiled Lentils with Salt contains 1.3 times more Protein than Canned Chickpeas , Solids.
• Both Canned Chickpeas and Boiled Lentils with Salt offer comparable quantities of Omega 3, Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Boiled Lentils with Salt provide inadequate amounts of Omega 6