Comparing Nutrients in 1 pound Canned Chickpeas Rinsed VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas Rinsed	20%	16%	64%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Chickpeas Rinsed	Broccoli	Recommended Dietary Allowance
Energy	21.6% 626kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	11.6% 11.2g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	3% 0.97g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	24.7% 4.2g	1.3% 0.22g	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	23% 30g	130g per day for Men 19-50 years
Sugars	25% 18g	10.6% 7.7g	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	4.25% 3.1g	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	% 0.45g	g per day for Men 19-50 years
Fiber	75.2% 28.6g	31% 11.8g	38g per day for Men 19-50 years
Protein	57% 32g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas Rinsed	Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas Rinsed	Broccoli	Recommended Dietary Allowance
Calcium	19.5% 195mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	24.7% 0.22mg	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	55.6% 4.45mg	41.4% 3.3mg	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	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	14.5% 494mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	64% 962mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	17% 1.86mg	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 Broccoli:

• Raw Broccoli contains 31 times more Vitamin A, 2.8 times more Vitamin B1, 7.8 times more Vitamin B2, 5.1 times more Vitamin B3, 1.5 times more Vitamin B6, 1.5 times more Vitamin B9, 892 times more Vitamin C, 2.7 times more Vitamin E and 29.9 times more Vitamin K than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Chickpeas , Rinsed Solids have 5.1 times more Copper, 1.3 times more Iron, 3.8 times more Manganese, 1.2 times more Phosphorus, 1.2 times more Selenium, 6.4 times more Sodium and 1.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.9 times more Potassium and 1.3 times more Water than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Raw Broccoli have similar amounts of Calcium and Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Chickpeas , Rinsed Solids have 4.1 times more Energy, 6.7 times more Fat, 18.9 times more Omega 6, 3.4 times more Carbohydrate, 2.4 times more Sugars, 2.4 times more Fiber and 2.5 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Omega 3 than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.