Comparing Nutrients in 1 pound Canned Broadbeans VS Chickpeas

Macros Ratio

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

Macro Nutrients

	Canned Broadbeans	Chickpeas	Recommended Dietary Allowance
Energy	11% 322kcal	59% 1715kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	28.2% 27.4g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	8.55% 2.74g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	29% 0.46g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	70% 12g	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	220% 286g	130g per day for Men 19-50 years
Sugars	NA	67% 48.5g	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	146% 55.3g	38g per day for Men 19-50 years
Protein	44.3% 25g	166% 93g	56g per day for Men 19-50 years

Vitamins

	Canned Broadbeans	Chickpeas	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	180% 2.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.2% 4.35mg	43.7% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	144% 7.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	187% 2.43mg	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	632% 2527μg	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	20% 18mg	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	24.8% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Broadbeans	Chickpeas	Recommended Dietary Allowance
Calcium	11.8% 118mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	55% 0.49mg	331% 2.98mg	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	244% 19.5mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	85.3% 358mg	420mg per day for Men 19-50 years
Manganese	56.8% 1.3mg	420% 9.66mg	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	163% 1143mg	700mg per day for Men 19-50 years
Potassium	32.3% 1098mg	96% 3257mg	3400mg per day for Men 19-50 years
Selenium	15% 8.16μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	137% 2055mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	9.85% 364g	0.94% 35g	3700g per day for Men 19-50 years

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

• Raw Chickpeas contain 23.9 times more Vitamin B1, 4.2 times more Vitamin B2, 1.6 times more Vitamin B3, 13.4 times more Vitamin B5, 11.9 times more Vitamin B6, 16.9 times more Vitamin B9 and 2.2 times more Vitamin C than Canned Broadbeans .
• Both Canned Broadbeans as well as Raw Chickpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Broadbeans vs Chickpeas :

• Canned Broadbeans have more Selenium, 18.9 times more Sodium and 10.5 times more Water than Raw Chickpeas .
• While Raw Chickpeas contain 2.2 times more Calcium, 6 times more Copper, 4.3 times more Iron, 2.5 times more Magnesium, 7.4 times more Manganese, 3.2 times more Phosphorus, 3 times more Potassium and 4.5 times more Zinc than Canned Broadbeans .

Comparison of macro-nutrients per 1 pound:

• Raw Chickpeas contain 5.3 times more Energy, 27.5 times more Fat, 16.3 times more Saturated Fat, 14.6 times more Omega 3, 31.3 times more Omega 6, 5.1 times more Carbohydrate, 3.3 times more Fiber and 3.7 times more Protein than Canned Broadbeans .
• Both Canned Broadbeans as well as Raw Chickpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.