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

Macros Ratio

	Protein	Fat	Carbs
Canned low Salt Chickpeas with Liquids	22%	19%	59%
Canned Chickpeas	20%	17%	63%

Macro Nutrients

	Canned low Salt Chickpeas with Liquids	Canned Chickpeas	Recommended Dietary Allowance
Energy	30.3% 880kcal	48% 1390kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.5g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	6.38% 2.04g	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	50% 8.5g	54.8% 9.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	173% 225g	130g per day for Men 19-50 years
Sugars	35.7% 26g	55.3% 40g	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	168% 64g	38g per day for Men 19-50 years
Protein	88% 49.2g	126% 70.5g	56g per day for Men 19-50 years

Vitamins

	Canned low Salt Chickpeas with Liquids	Canned 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	22.5% 0.27mg	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	8.13% 1.3mg	8.75% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	364% 4.73mg	89.2% 1.16mg	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	120% 480μg	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	12.7% 1.9mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned low Salt Chickpeas with Liquids	Canned Chickpeas	Recommended Dietary Allowance
Calcium	35% 350mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	281% 2.53mg	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	154% 12.3mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	356% 8.2mg	368% 8.46mg	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	121% 850mg	700mg per day for Men 19-50 years
Potassium	42.4% 1440mg	37% 1260mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	88% 1320mg	164% 2460mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	21.2% 786g	18% 667g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned low Salt Chickpeas with Liquids VS Canned Chickpeas per 1 kg

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

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

• 1 kilogram of Canned low Salt Chickpeas with Liquids has 4.1 times more Vitamin B6 than Canned Chickpeas .
• While 1 kg of Canned Chickpeas , Solids contains 1.9 times more Vitamin B9 and 1.5 times more Vitamin K than Canned Chickpeas Solids and Liquids low Salt.
• Both Canned low Salt Chickpeas with Liquids and Canned Chickpeas provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Canned low Salt Chickpeas with Liquids have insufficient amounts of Vitamin K
• Both Canned Chickpeas Solids and Liquids low Salt as well as Canned Chickpeas , Solids have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one kilogram.

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

• 1 kg of Canned Chickpeas , Solids contains 1.3 times more Calcium, 1.7 times more Copper, 1.6 times more Selenium and 1.9 times more Sodium than Canned Chickpeas Solids and Liquids low Salt.
• Both Canned low Salt Chickpeas with Liquids and Canned Chickpeas contain similar levels of Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Chickpeas , Solids contains 1.6 times more Energy, 1.4 times more Fat, 1.7 times more Carbohydrate, 1.5 times more Sugars, 1.5 times more Fiber and 1.4 times more Protein than Canned Chickpeas Solids and Liquids low Salt.
• Both Canned low Salt Chickpeas with Liquids and Canned Chickpeas offer comparable quantities of Omega 3 and Omega 6 per one kilogram.