Comparing Nutrients in 1 pound Canned Chickpeas with Liquids VS Boiled Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas with Liquids	22%	19%	59%
Boiled Chickpeas	21%	14%	65%

Macro Nutrients

	Canned Chickpeas with Liquids	Boiled Chickpeas	Recommended Dietary Allowance
Energy	13.8% 399kcal	25.7% 744kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.85g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	3.8% 1.22g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	12% 0.2g	1.6g per day for Men 19-50 years
Omega 6	22.7% 3.85g	29.7% 5.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	96% 124g	130g per day for Men 19-50 years
Sugars	NA	30% 21.8g	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	52.5% 20g	91% 34.5g	38g per day for Men 19-50 years
Protein	40% 22.3g	71.8% 40g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas with Liquids	Boiled Chickpeas	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	12% 0.15mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.36mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	48.5% 0.63mg	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	28.3% 113μg	195% 780μg	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	6.55% 5.9mg	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	NA	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas with Liquids	Boiled Chickpeas	Recommended Dietary Allowance
Calcium	16% 159mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	177% 1.6mg	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	69.7% 5.58mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	203% 4.67mg	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	109% 762mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	39% 1320mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	30.5% 16.8μg	55μg per day for Men 19-50 years
Sodium	84% 1261mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	63% 6.94mg	11mg per day for Men 19-50 years
Water	9.63% 356g	7.4% 273g	3700g per day for Men 19-50 years

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

• Canned Chickpeas Solids and Liquids have 3.4 times more Vitamin B6 than Boiled Chickpeas .
• While Boiled Chickpeas contain 3.6 times more Vitamin B1, 4.2 times more Vitamin B2, 4 times more Vitamin B3, 6.9 times more Vitamin B9 and 13 times more Vitamin C than Canned Chickpeas Solids and Liquids.
• Both Canned Chickpeas Solids and Liquids and Boiled Chickpeas have similar amounts of Vitamin B5 per 1 lb.
• Both Canned Chickpeas Solids and Liquids as well as Boiled Chickpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Chickpeas Solids and Liquids have 39.7 times more Sodium and 1.3 times more Water than Boiled Chickpeas .
• While Boiled Chickpeas contain 1.4 times more Calcium, 2.3 times more Copper, 2.3 times more Iron, 1.8 times more Magnesium, 1.3 times more Manganese, 2.1 times more Phosphorus, 2 times more Potassium, 1.9 times more Selenium and 2.2 times more Zinc than Canned Chickpeas Solids and Liquids.

Comparison of macro-nutrients per 1 pound:

• Boiled Chickpeas contain 1.9 times more Energy, 1.3 times more Fat, 1.3 times more Omega 3, 1.3 times more Omega 6, 2 times more Carbohydrate, 1.7 times more Fiber and 1.8 times more Protein than Canned Chickpeas Solids and Liquids.
• Both Canned Chickpeas Solids and Liquids as well as Boiled Chickpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.