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

Macros Ratio

	Protein	Fat	Carbs
Boiled Chickpeas with Salt	21%	14%	65%
Canned Chickpeas	20%	17%	63%

Macro Nutrients

	Boiled Chickpeas with Salt	Canned Chickpeas	Recommended Dietary Allowance
Energy	56.6% 1640kcal	48% 1390kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	6.7% 2.14g	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	54.8% 9.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	211% 274g	173% 225g	130g per day for Men 19-50 years
Sugars	66.2% 48g	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	200% 76g	168% 64g	38g per day for Men 19-50 years
Protein	158% 88.6g	126% 70.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Chickpeas with Salt	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	97% 1.16mg	22.5% 0.27mg	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	8.75% 1.4mg	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	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	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	Recommended Dietary Allowance
Calcium	49% 490mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	391% 3.52mg	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	361% 29mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	448% 10.3mg	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	240% 1680mg	121% 850mg	700mg per day for Men 19-50 years
Potassium	85.6% 2910mg	37% 1260mg	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	164% 2460mg	1500mg per day for Men 19-50 years
Zinc	139% 15.3mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	16.3% 602g	18% 667g	3700g per day for Men 19-50 years

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

• Boiled Chickpeas with Salt have 4.3 times more Vitamin B1, 4.2 times more Vitamin B2, 3.8 times more Vitamin B3, 3.6 times more Vitamin B9, 13 times more Vitamin C and 1.2 times more Vitamin E than Canned Chickpeas , Solids.
• Both Boiled Chickpeas with Salt and Canned Chickpeas , Solids have similar amounts of Vitamin B6 and Vitamin K per 1 kg.
• Both Boiled Chickpeas with Salt as well as Canned Chickpeas , Solids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled Chickpeas with Salt have 1.4 times more Copper, 2.7 times more Iron, 1.8 times more Magnesium, 1.2 times more Manganese, 2 times more Phosphorus, 2.3 times more Potassium and 2.4 times more Zinc than Canned Chickpeas , Solids.
• Both Boiled Chickpeas with Salt and Canned Chickpeas , Solids have similar amounts of Calcium, Selenium, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Chickpeas with Salt have 1.2 times more Carbohydrate and 1.3 times more Protein than Canned Chickpeas , Solids.
• Both Boiled Chickpeas with Salt and Canned Chickpeas , Solids have similar amounts of Energy, Fat, Omega 3, Omega 6, Sugars and Fiber per 1 kg.
• Both Boiled Chickpeas with Salt as well as Canned Chickpeas , Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.