Comparing Nutrients in 1 kilogram Canned Chickpeas with Liquids VS Boiled Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas with Liquids	22%	19%	59%
Boiled Chickpeas	21%	14%	65%

Macro Nutrients

	Canned Chickpeas with Liquids	Boiled Chickpeas	Recommended Dietary Allowance
Energy	30.3% 880kcal	56.6% 1640kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.5g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	6.38% 2.04g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	50% 8.5g	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	211% 274g	130g per day for Men 19-50 years
Sugars	NA	66.2% 48g	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	116% 44g	200% 76g	38g per day for Men 19-50 years
Protein	88% 49.2g	158% 88.6g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas with Liquids	Boiled 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	26.7% 0.32mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	33% 5.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	57% 2.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	364% 4.73mg	107% 1.4mg	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	62.5% 250μg	430% 1720μg	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	14.4% 13mg	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	NA	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	33.3% 40μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas with Liquids	Boiled Chickpeas	Recommended Dietary Allowance
Calcium	35% 350mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	391% 3.52mg	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	154% 12.3mg	361% 29mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	356% 8.2mg	448% 10.3mg	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	240% 1680mg	700mg per day for Men 19-50 years
Potassium	42.4% 1440mg	85.6% 2910mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	67.3% 37μg	55μg per day for Men 19-50 years
Sodium	185% 2780mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	139% 15.3mg	11mg per day for Men 19-50 years
Water	21.2% 786g	16.3% 602g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Chickpeas with Liquids VS Boiled Chickpeas per 1 kg

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

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

• 1 kilogram of Canned Chickpeas with Liquids has 3.4 times more Vitamin B6 than Boiled Chickpeas .
• While 1 kg of Boiled Chickpeas contains 3.6 times more Vitamin B1, 4.2 times more Vitamin B2, 4 times more Vitamin B3 and 6.9 times more Vitamin B9 than Canned Chickpeas Solids and Liquids.
• Both Canned Chickpeas with Liquids and Boiled Chickpeas provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Canned Chickpeas with Liquids have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Canned Chickpeas Solids and Liquids as well as Boiled Chickpeas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Chickpeas with Liquids has 39.7 times more Sodium and 1.3 times more Water than Boiled Chickpeas .
• While 1 kg of Boiled Chickpeas contains 1.4 times more Calcium, 2.3 times more Copper, 2.3 times more Iron, 1.8 times more Magnesium, 1.3 times more Manganese, 2.1 times more Phosphorus, 2 times more Potassium, 1.9 times more Selenium and 2.2 times more Zinc than Canned Chickpeas Solids and Liquids.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Chickpeas contains 1.9 times more Energy, 1.3 times more Fat, 1.3 times more Omega 3, 1.3 times more Omega 6, 2 times more Carbohydrate, 1.7 times more Fiber and 1.8 times more Protein than Canned Chickpeas Solids and Liquids.