Comparing Nutrients in 1 pound Boiled Broadbeans with Salt VS Canned Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Broadbeans with Salt	27%	3%	70%
Canned Chickpeas	20%	17%	63%

Macro Nutrients

	Boiled Broadbeans with Salt	Canned Chickpeas	Recommended Dietary Allowance
Energy	17.2% 499kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	3.03% 0.97g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	25% 4.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.6% 89g	78.6% 102g	130g per day for Men 19-50 years
Sugars	11.4% 8.26g	25% 18g	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	64.5% 24.5g	76.4% 29g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Boiled Broadbeans with Salt	Canned 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	36.7% 0.44mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	3.97% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	40.5% 0.53mg	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	118% 472μg	54.4% 218μg	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	1.5% 1.36mg	0.5% 0.45mg	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	0.6% 0.091mg	8.77% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broadbeans with Salt	Canned Chickpeas	Recommended Dietary Allowance
Calcium	16.3% 163mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	131% 1.17mg	128% 1.15mg	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	85% 6.8mg	60.7% 4.85mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	167% 3.84mg	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	81% 567mg	55% 386mg	700mg per day for Men 19-50 years
Potassium	35.8% 1216mg	17% 572mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	73% 1093mg	74.4% 1116mg	1500mg per day for Men 19-50 years
Zinc	41.6% 4.6mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	8.77% 324g	8.18% 303g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broadbeans with Salt VS Canned Chickpeas per 1 lb

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

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

• 1 pound of Boiled Broadbeans with Salt has 3.6 times more Vitamin B1, 5.9 times more Vitamin B2, 5.1 times more Vitamin B3 and 2.2 times more Vitamin B9 than Canned Chickpeas .
• While 1 lb of Canned Chickpeas , Solids contains 1.6 times more Vitamin B6 than Boiled Broadbeans with Salt.
• Both Boiled Broadbeans with Salt and Canned Chickpeas provide similar amounts of Vitamin K per one pound.
• 1 pound of Canned Chickpeas have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Boiled Broadbeans with Salt as well as Canned Chickpeas , Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Boiled Broadbeans with Salt has 1.4 times more Iron, 1.7 times more Magnesium, 1.5 times more Phosphorus, 2.1 times more Potassium and 1.6 times more Zinc than Canned Chickpeas .
• While 1 lb of Canned Chickpeas , Solids contains 2 times more Manganese than Boiled Broadbeans with Salt.
• Both Boiled Broadbeans with Salt and Canned Chickpeas contain similar levels of Calcium, Copper, Selenium and Sodium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Chickpeas , Solids contains 1.3 times more Energy, 6.9 times more Fat, 3 times more Omega 3, 6.1 times more Omega 6 and 2.2 times more Sugars than Boiled Broadbeans with Salt.
• Both Boiled Broadbeans with Salt and Canned Chickpeas offer comparable quantities of Carbohydrate, Fiber and Protein per one pound.
• 1 pound of Boiled Broadbeans with Salt provide inadequate amounts of Omega 3 and Omega 6