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

Macros Ratio

	Protein	Fat	Carbs
Boiled Chickpeas with Salt	21%	14%	65%
Canned low Salt Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Boiled Chickpeas with Salt	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Energy	56.6% 1640kcal	30.3% 880kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	20% 19.5g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	6.38% 2.04g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	50% 8.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	211% 274g	104% 135g	130g per day for Men 19-50 years
Sugars	66.2% 48g	35.7% 26g	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	116% 44g	38g per day for Men 19-50 years
Protein	158% 88.6g	88% 49.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Chickpeas with Salt	Canned low Salt Chickpeas with Liquids	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	26.7% 0.32mg	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	8.13% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57% 2.86mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	364% 4.73mg	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	62.5% 250μg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.3% 40μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chickpeas with Salt	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	49% 490mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	391% 3.52mg	170% 1.53mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	448% 10.3mg	356% 8.2mg	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	42.4% 1440mg	3400mg per day for Men 19-50 years
Selenium	67.3% 37μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	162% 2430mg	88% 1320mg	1500mg per day for Men 19-50 years
Zinc	139% 15.3mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	16.3% 602g	21.2% 786g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Boiled Chickpeas with Salt has 3.6 times more Vitamin B1, 4.2 times more Vitamin B2, 4 times more Vitamin B3, 6.9 times more Vitamin B9, 1.8 times more Vitamin E and 1.8 times more Vitamin K than Canned low Salt Chickpeas with Liquids.
• While 1 kg of Canned Chickpeas Solids and Liquids low Salt contains 3.4 times more Vitamin B6 than Boiled Chickpeas with Salt.
• Both Boiled Chickpeas with Salt and Canned low Salt Chickpeas with Liquids provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Canned low Salt Chickpeas with Liquids have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled Chickpeas with Salt as well as Canned Chickpeas Solids and Liquids low Salt 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 low Salt Chickpeas with Liquids:

• 1 kilogram of Boiled Chickpeas with Salt has 1.4 times more Calcium, 2.3 times more Copper, 2.3 times more Iron, 1.8 times more Magnesium, 1.3 times more Manganese, 2.1 times more Phosphorus, 2 times more Potassium, 1.9 times more Selenium, 1.8 times more Sodium and 2.2 times more Zinc than Canned low Salt Chickpeas with Liquids.
• While 1 kg of Canned Chickpeas Solids and Liquids low Salt contains 1.3 times more Water than Boiled Chickpeas with Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Chickpeas with Salt has 1.9 times more Energy, 1.3 times more Fat, 1.3 times more Omega 3, 1.3 times more Omega 6, 2 times more Carbohydrate, 1.9 times more Sugars, 1.7 times more Fiber and 1.8 times more Protein than Canned low Salt Chickpeas with Liquids.