Comparing Nutrients in 1 pound Canned Chickpeas Rinsed VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas Rinsed	20%	16%	64%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Canned Chickpeas Rinsed	Boiled Broccoli	Recommended Dietary Allowance
Energy	21.6% 626kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	11.6% 11.2g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	3% 0.97g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	24.7% 4.2g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.8% 104g	25% 32.6g	130g per day for Men 19-50 years
Sugars	25% 18g	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	75.2% 28.6g	39.4% 15g	38g per day for Men 19-50 years
Protein	57% 32g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas Rinsed	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	69.8% 0.91mg	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	46.5% 186μg	122% 490μg	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	0.5% 0.45mg	327% 294mg	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	8.77% 1.3mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas Rinsed	Boiled Broccoli	Recommended Dietary Allowance
Calcium	19.5% 195mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	55.6% 4.45mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	158% 3.63mg	38.3% 0.88mg	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	52% 363mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	14.5% 494mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	64% 962mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	8.2% 303g	11% 405g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli contains 77 times more Vitamin A, 2.5 times more Vitamin B1, 8.2 times more Vitamin B2, 4.4 times more Vitamin B3, 1.7 times more Vitamin B6, 2.6 times more Vitamin B9, 649 times more Vitamin C, 5 times more Vitamin E and 41.5 times more Vitamin K than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Chickpeas Rinsed vs Boiled Broccoli:

• Canned Chickpeas , Rinsed Solids have 4.1 times more Copper, 1.5 times more Iron, 4.1 times more Manganese, 1.9 times more Selenium, 5.2 times more Sodium and 1.3 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.7 times more Potassium and 1.3 times more Water than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Boiled and Drained Broccoli have similar amounts of Calcium, Magnesium and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Chickpeas , Rinsed Solids have 3.9 times more Energy, 6 times more Fat, 18.2 times more Omega 6, 3.2 times more Carbohydrate, 2.9 times more Sugars, 1.9 times more Fiber and 3 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.3 times more Omega 3 than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.