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

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas	20%	17%	63%
Boiled Lentils with Salt	31%	3%	66%

Macro Nutrients

	Canned Chickpeas	Boiled Lentils with Salt	Recommended Dietary Allowance
Energy	21.7% 630kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	3.03% 0.97g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	25% 4.22g	3.66% 0.62g	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	68% 88.6g	130g per day for Men 19-50 years
Sugars	25% 18g	11.3% 8.16g	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	94% 36g	38g per day for Men 19-50 years
Protein	57% 32g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas	Boiled Lentils with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	62% 0.81mg	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	205% 821μg	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	7.56% 6.8mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas	Boiled Lentils with Salt	Recommended Dietary Allowance
Calcium	20.4% 204mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	127% 1.14mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	97% 2.24mg	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	117% 816mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	49.2% 1674mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	74.4% 1116mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	52.4% 5.76mg	11mg per day for Men 19-50 years
Water	8.18% 303g	8.54% 316g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Canned Chickpeas has 2 times more Vitamin K than Boiled Lentils with Salt.
• While 1 lb of Boiled Lentils with Salt contains 6.3 times more Vitamin B1, 4.9 times more Vitamin B2, 7.6 times more Vitamin B3, 1.5 times more Vitamin B6 and 3.8 times more Vitamin B9 than Canned Chickpeas , Solids.
• 1 pound of Canned Chickpeas have insufficient amounts of Vitamin B2 and Vitamin B3
• 1 pound of Boiled Lentils with Salt have insufficient amounts of Vitamin K
• Both Canned Chickpeas , Solids as well as Boiled Lentils with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Canned Chickpeas has 2.4 times more Calcium and 1.7 times more Manganese than Boiled Lentils with Salt.
• While 1 lb of Boiled Lentils with Salt contains 3.1 times more Iron, 1.4 times more Magnesium, 2.1 times more Phosphorus, 2.9 times more Potassium and 2 times more Zinc than Canned Chickpeas , Solids.
• Both Canned Chickpeas and Boiled Lentils with Salt contain similar levels of Copper, Selenium and Sodium per one pound.
• 1 pound of Boiled Lentils with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Chickpeas has 1.2 times more Energy, 7.3 times more Fat, 6.8 times more Omega 6 and 2.2 times more Sugars than Boiled Lentils with Salt.
• While 1 lb of Boiled Lentils with Salt contains 1.3 times more Protein than Canned Chickpeas , Solids.
• Both Canned Chickpeas and Boiled Lentils with Salt offer comparable quantities of Omega 3, Carbohydrate and Fiber per one pound.
• 1 pound of Boiled Lentils with Salt provide inadequate amounts of Omega 6