Comparing Nutrients in 1 pound Canned Chickpeas Rinsed VS Boiled Catjang Cowpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas Rinsed	20%	16%	64%
Boiled Catjang Cowpeas with Salt	27%	5%	68%

Macro Nutrients

	Canned Chickpeas Rinsed	Boiled Catjang Cowpeas with Salt	Recommended Dietary Allowance
Energy	21.6% 626kcal	18.3% 531kcal	2900kcal per day for Men 19-50 years
Fat	11.6% 11.2g	3.32% 3.22g	97g per day for Men 19-50 years
Saturated Fat	3% 0.97g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	24.7% 4.2g	5.12% 0.87g	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	71% 92g	130g per day for Men 19-50 years
Sugars	25% 18g	NA	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	75.2% 28.6g	43% 16.3g	38g per day for Men 19-50 years
Protein	57% 32g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas Rinsed	Boiled Catjang Cowpeas with Salt	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	9.45% 0.11mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	32% 0.42mg	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	161% 644μg	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	2% 1.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas Rinsed	Boiled Catjang Cowpeas with Salt	Recommended Dietary Allowance
Calcium	19.5% 195mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	137% 1.23mg	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	173% 14mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	104% 435mg	420mg per day for Men 19-50 years
Manganese	158% 3.63mg	93% 2.15mg	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	92% 644mg	700mg per day for Men 19-50 years
Potassium	14.5% 494mg	50% 1701mg	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	77% 1157mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	77% 8.5mg	11mg per day for Men 19-50 years
Water	8.2% 303g	8.54% 316g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Chickpeas Rinsed vs Boiled Catjang Cowpeas with Salt:

• Canned Chickpeas , Rinsed Solids have 1.3 times more Vitamin B6 than Boiled Catjang Cowpeas with Salt.
• While Boiled Catjang Cowpeas with Salt contain 6.5 times more Vitamin B1, 3.1 times more Vitamin B2, 5.7 times more Vitamin B3 and 3.5 times more Vitamin B9 than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids as well as Boiled Catjang Cowpeas with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Chickpeas Rinsed vs Boiled Catjang Cowpeas with Salt:

• Canned Chickpeas , Rinsed Solids have 1.7 times more Calcium, 1.7 times more Manganese and 1.2 times more Selenium than Boiled Catjang Cowpeas with Salt.
• While Boiled Catjang Cowpeas with Salt contain 3.1 times more Iron, 4 times more Magnesium, 1.8 times more Phosphorus, 3.4 times more Potassium and 3.2 times more Zinc than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Boiled Catjang Cowpeas with Salt have similar amounts of Copper, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Chickpeas , Rinsed Solids have 3.5 times more Fat, 4.8 times more Omega 6 and 1.8 times more Fiber than Boiled Catjang Cowpeas with Salt.
• While Boiled Catjang Cowpeas with Salt contain 3.1 times more Omega 3 than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Boiled Catjang Cowpeas with Salt have similar amounts of Energy, Carbohydrate and Protein per 1 lb.
• Both Canned Chickpeas , Rinsed Solids as well as Boiled Catjang Cowpeas with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.