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

Macros Ratio

	Protein	Fat	Carbs
Boiled Chickpeas with Salt	21%	14%	65%
Canned Chickpeas Rinsed	20%	16%	64%

Macro Nutrients

	Boiled Chickpeas with Salt	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Energy	56.6% 1640kcal	47.6% 1380kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	25.5% 24.7g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	6.66% 2.13g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	54.5% 9.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	211% 274g	176% 229g	130g per day for Men 19-50 years
Sugars	66.2% 48g	55% 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	200% 76g	166% 63g	38g per day for Men 19-50 years
Protein	158% 88.6g	126% 70.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Chickpeas with Salt	Canned Chickpeas Rinsed	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	97% 1.16mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.26mg	7.8% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57% 2.86mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	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	430% 1720μg	103% 410μg	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	14.4% 13mg	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	23.3% 3.5mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.3% 40μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chickpeas with Salt	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Calcium	49% 490mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	391% 3.52mg	278% 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	361% 29mg	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	448% 10.3mg	348% 8mg	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	240% 1680mg	114% 800mg	700mg per day for Men 19-50 years
Potassium	85.6% 2910mg	32% 1090mg	3400mg per day for Men 19-50 years
Selenium	67.3% 37μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	162% 2430mg	141% 2120mg	1500mg per day for Men 19-50 years
Zinc	139% 15.3mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	16.3% 602g	18% 669g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Chickpeas with Salt has 4.6 times more Vitamin B1, 4.2 times more Vitamin B2, 4.2 times more Vitamin B3, 4.2 times more Vitamin B9 and 1.2 times more Vitamin E than Canned Chickpeas Rinsed.
• Both Boiled Chickpeas with Salt and Canned Chickpeas Rinsed provide similar amounts of Vitamin B6 and Vitamin K per one kilogram.
• 1 kilogram of Canned Chickpeas Rinsed have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• Both Boiled Chickpeas with Salt as well as Canned Chickpeas , Rinsed Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Chickpeas with Salt has 1.4 times more Copper, 2.9 times more Iron, 2 times more Magnesium, 1.3 times more Manganese, 2.1 times more Phosphorus, 2.7 times more Potassium and 2.6 times more Zinc than Canned Chickpeas Rinsed.
• Both Boiled Chickpeas with Salt and Canned Chickpeas Rinsed contain similar levels of Calcium, Selenium and Sodium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Chickpeas with Salt has 1.2 times more Omega 6, 1.2 times more Fiber and 1.3 times more Protein than Canned Chickpeas Rinsed.
• Both Boiled Chickpeas with Salt and Canned Chickpeas Rinsed offer comparable quantities of Energy, Fat, Omega 3, Carbohydrate and Sugars per one kilogram.