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

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas with Liquids	22%	19%	59%
Boiled Common Cowpeas	26%	4%	70%

Macro Nutrients

	Canned Chickpeas with Liquids	Boiled Common Cowpeas	Recommended Dietary Allowance
Energy	30.3% 880kcal	40% 1160kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.5g	5.46% 5.3g	97g per day for Men 19-50 years
Saturated Fat	6.38% 2.04g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	50% 8.5g	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	104% 135g	160% 208g	130g per day for Men 19-50 years
Sugars	NA	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	116% 44g	171% 65g	38g per day for Men 19-50 years
Protein	88% 49.2g	138% 77.3g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas with Liquids	Boiled Common Cowpeas	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	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	8.13% 1.3mg	31% 4.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	82.2% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	364% 4.73mg	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	62.5% 250μg	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	NA	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas with Liquids	Boiled Common Cowpeas	Recommended Dietary Allowance
Calcium	35% 350mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	298% 2.68mg	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	314% 25mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	356% 8.2mg	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	42.4% 1440mg	81.8% 2780mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	185% 2780mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	117% 13mg	11mg per day for Men 19-50 years
Water	21.2% 786g	19% 700g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Canned Chickpeas with Liquids versus 1 kg of Boiled Common Cowpeas 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 Common Cowpeas:

• 1 kilogram of Canned Chickpeas with Liquids has 4.7 times more Vitamin B6 than Boiled Common Cowpeas.
• While 1 kg of Boiled Common Cowpeas contains 6.3 times more Vitamin B1, 3.7 times more Vitamin B2, 3.8 times more Vitamin B3, 1.4 times more Vitamin B5 and 8.3 times more Vitamin B9 than Canned Chickpeas Solids and Liquids.
• 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 Common Cowpeas 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 Common Cowpeas:

• 1 kilogram of Canned Chickpeas with Liquids has 1.5 times more Calcium, 1.7 times more Manganese and 69.5 times more Sodium than Boiled Common Cowpeas.
• While 1 kg of Boiled Common Cowpeas contains 1.8 times more Copper, 2 times more Iron, 2 times more Magnesium, 2 times more Phosphorus, 1.9 times more Potassium and 1.9 times more Zinc than Canned Chickpeas Solids and Liquids.
• Both Canned Chickpeas with Liquids and Boiled Common Cowpeas contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Chickpeas with Liquids has 3.7 times more Fat and 5.9 times more Omega 6 than Boiled Common Cowpeas.
• While 1 kg of Boiled Common Cowpeas contains 1.3 times more Energy, 2.5 times more Omega 3, 1.5 times more Carbohydrate, 1.5 times more Fiber and 1.6 times more Protein than Canned Chickpeas Solids and Liquids.
• 1 kilogram of Boiled Common Cowpeas provide inadequate amounts of Omega 6