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

Macros Ratio

	Protein	Fat	Carbs
Canned low Salt Chickpeas with Liquids	22%	19%	59%
Boiled Catjang Cowpeas with Salt	27%	5%	68%

Macro Nutrients

	Canned low Salt Chickpeas with Liquids	Boiled Catjang Cowpeas with Salt	Recommended Dietary Allowance
Energy	30.3% 880kcal	40.3% 1170kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.5g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	6.38% 2.04g	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	69.4% 1.1g	1.6g per day for Men 19-50 years
Omega 6	50% 8.5g	11.3% 1.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	156% 203g	130g per day for Men 19-50 years
Sugars	35.7% 26g	NA	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	95% 36g	38g per day for Men 19-50 years
Protein	88% 49.2g	145% 81.3g	56g per day for Men 19-50 years

Vitamins

	Canned low Salt Chickpeas with Liquids	Boiled Catjang 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	26.7% 0.32mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	77.2% 3.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	364% 4.73mg	70.8% 0.92mg	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	355% 1420μg	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	12.7% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned low Salt Chickpeas with Liquids	Boiled Catjang Cowpeas with Salt	Recommended Dietary Allowance
Calcium	35% 350mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	301% 2.7mg	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	381% 30.5mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	229% 960mg	420mg per day for Men 19-50 years
Manganese	356% 8.2mg	206% 4.73mg	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	203% 1420mg	700mg per day for Men 19-50 years
Potassium	42.4% 1440mg	110% 3750mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	88% 1320mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	170% 18.7mg	11mg per day for Men 19-50 years
Water	21.2% 786g	19% 697g	3700g per day for Men 19-50 years

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

• Canned Chickpeas Solids and Liquids low Salt have 5.1 times more Vitamin B6 than Boiled Catjang Cowpeas with Salt.
• While Boiled Catjang Cowpeas with Salt contain 5.1 times more Vitamin B1, 3.1 times more Vitamin B2, 5.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 5.7 times more Vitamin B9 than Canned Chickpeas Solids and Liquids low Salt.
• Both Canned Chickpeas Solids and Liquids low Salt as well as Boiled Catjang 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 low Salt Chickpeas with Liquids vs Boiled Catjang Cowpeas with Salt:

• Canned Chickpeas Solids and Liquids low Salt have 1.3 times more Calcium and 1.7 times more Manganese than Boiled Catjang Cowpeas with Salt.
• While Boiled Catjang Cowpeas with Salt contain 1.8 times more Copper, 2.5 times more Iron, 3.6 times more Magnesium, 1.8 times more Phosphorus, 2.6 times more Potassium, 1.9 times more Sodium and 2.7 times more Zinc than Canned Chickpeas Solids and Liquids low Salt.
• Both Canned Chickpeas Solids and Liquids low Salt and Boiled Catjang Cowpeas with Salt have similar amounts of Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Chickpeas Solids and Liquids low Salt have 2.7 times more Fat, 4.4 times more Omega 6 and 1.2 times more Fiber than Boiled Catjang Cowpeas with Salt.
• While Boiled Catjang Cowpeas with Salt contain 1.3 times more Energy, 3.4 times more Omega 3, 1.5 times more Carbohydrate and 1.7 times more Protein than Canned Chickpeas Solids and Liquids low Salt.
• Both Canned Chickpeas Solids and Liquids low Salt as well as Boiled Catjang Cowpeas with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.