Comparing Nutrients in 1 pound Canned Chickpeas VS Canned Chickpeas Rinsed

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas	20%	17%	63%
Canned Chickpeas Rinsed	20%	16%	64%

Macro Nutrients

	Canned Chickpeas	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Energy	21.7% 630kcal	21.6% 626kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	11.6% 11.2g	97g per day for Men 19-50 years
Saturated Fat	3.03% 0.97g	3% 0.97g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	25% 4.22g	24.7% 4.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.6% 102g	79.8% 104g	130g per day for Men 19-50 years
Sugars	25% 18g	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	76.4% 29g	75.2% 28.6g	38g per day for Men 19-50 years
Protein	57% 32g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas	Canned Chickpeas Rinsed	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	10.2% 0.12mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	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	54.4% 218μg	46.5% 186μg	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	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	8.77% 1.3mg	8.77% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Calcium	20.4% 204mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	126% 1.13mg	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	60.7% 4.85mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	158% 3.63mg	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	55% 386mg	52% 363mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	14.5% 494mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	74.4% 1116mg	64% 962mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	24.3% 2.68mg	11mg per day for Men 19-50 years
Water	8.18% 303g	8.2% 303g	3700g per day for Men 19-50 years

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

Both Canned Chickpeas , Solids and Canned Chickpeas , Rinsed Solids have similar amounts of vitamins per 1 lb
• Both Canned Chickpeas , Solids and Canned Chickpeas , Rinsed Solids have similar amounts of Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K per 1 lb.
• Both Canned Chickpeas , Solids as well as Canned Chickpeas , Rinsed Solids have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

Both Canned Chickpeas , Solids and Canned Chickpeas , Rinsed Solids have similar amounts of minerals per 1 lb
• Both Canned Chickpeas , Solids and Canned Chickpeas , Rinsed Solids have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Both Canned Chickpeas , Solids and Canned Chickpeas , Rinsed Solids have similar amounts of macro-nutrients per 1 lb
• Both Canned Chickpeas , Solids and Canned Chickpeas , Rinsed Solids have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 1 lb.
• Both Canned Chickpeas , Solids as well as Canned Chickpeas , Rinsed Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.