Comparing Nutrients in 1 pound Canned Broadbeans VS Boiled Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Canned Broadbeans	30%	3%	67%
Boiled Chickpeas	21%	14%	65%

Macro Nutrients

	Canned Broadbeans	Boiled Chickpeas	Recommended Dietary Allowance
Energy	11% 322kcal	25.7% 744kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	3.8% 1.22g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	12% 0.2g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	29.7% 5.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.3% 56.3g	96% 124g	130g per day for Men 19-50 years
Sugars	NA	30% 21.8g	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	44% 16.8g	91% 34.5g	38g per day for Men 19-50 years
Protein	44.3% 25g	71.8% 40g	56g per day for Men 19-50 years

Vitamins

	Canned Broadbeans	Boiled Chickpeas	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.2% 4.35mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	48.5% 0.63mg	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	37.4% 150μg	195% 780μg	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	9.07% 8.16mg	6.55% 5.9mg	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	NA	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Broadbeans	Boiled Chickpeas	Recommended Dietary Allowance
Calcium	11.8% 118mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	55% 0.49mg	177% 1.6mg	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	56.7% 4.54mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	56.8% 1.3mg	203% 4.67mg	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	51% 358mg	109% 762mg	700mg per day for Men 19-50 years
Potassium	32.3% 1098mg	39% 1320mg	3400mg per day for Men 19-50 years
Selenium	15% 8.16μg	30.5% 16.8μg	55μg per day for Men 19-50 years
Sodium	137% 2055mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	63% 6.94mg	11mg per day for Men 19-50 years
Water	9.85% 364g	7.4% 273g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Broadbeans vs Boiled Chickpeas :

• Canned Broadbeans have 1.8 times more Vitamin B3 and 1.4 times more Vitamin C than Boiled Chickpeas .
• While Boiled Chickpeas contain 5.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.4 times more Vitamin B5, 3.1 times more Vitamin B6 and 5.2 times more Vitamin B9 than Canned Broadbeans .
• Both Canned Broadbeans as well as Boiled Chickpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Broadbeans vs Boiled Chickpeas :

• Canned Broadbeans have 64.7 times more Sodium and 1.3 times more Water than Boiled Chickpeas .
• While Boiled Chickpeas contain 1.9 times more Calcium, 3.2 times more Copper, 2.9 times more Iron, 1.5 times more Magnesium, 3.6 times more Manganese, 2.1 times more Phosphorus, 2.1 times more Selenium and 2.5 times more Zinc than Canned Broadbeans .
• Both Canned Broadbeans and Boiled Chickpeas have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Chickpeas contain 2.3 times more Energy, 11.8 times more Fat, 6.1 times more Omega 3, 13.3 times more Omega 6, 2.2 times more Carbohydrate, 2.1 times more Fiber and 1.6 times more Protein than Canned Broadbeans .
• Both Canned Broadbeans as well as Boiled Chickpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.