Comparing Nutrients in 1 pound Canned Chickpeas with Liquids VS Chickpeas

Macros Ratio

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

Macro Nutrients

	Canned Chickpeas with Liquids	Chickpeas	Recommended Dietary Allowance
Energy	13.8% 399kcal	59% 1715kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.85g	28.2% 27.4g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	8.55% 2.74g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	29% 0.46g	1.6g per day for Men 19-50 years
Omega 6	22.7% 3.85g	70% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	220% 286g	130g per day for Men 19-50 years
Sugars	NA	67% 48.5g	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	146% 55.3g	38g per day for Men 19-50 years
Protein	40% 22.3g	166% 93g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas with Liquids	Chickpeas	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	180% 2.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	43.7% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.36mg	144% 7.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	187% 2.43mg	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	632% 2527μg	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	20% 18mg	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	24.8% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas with Liquids	Chickpeas	Recommended Dietary Allowance
Calcium	16% 159mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	331% 2.98mg	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	244% 19.5mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	85.3% 358mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	420% 9.66mg	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	163% 1143mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	96% 3257mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	84% 1261mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	9.63% 356g	0.94% 35g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Chickpeas with Liquids VS Chickpeas per 1 lb

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

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

• 1 lb of Raw Chickpeas contains 14.9 times more Vitamin B1, 14.1 times more Vitamin B2, 11.9 times more Vitamin B3, 5.3 times more Vitamin B5, 22.3 times more Vitamin B9 and 40 times more Vitamin C than Canned Chickpeas Solids and Liquids.
• Both Canned Chickpeas with Liquids and Chickpeas provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Canned Chickpeas with Liquids have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Canned Chickpeas Solids and Liquids as well as Raw Chickpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Chickpeas with Liquids has more Selenium, 11.6 times more Sodium and 10.2 times more Water than Chickpeas .
• While 1 lb of Raw Chickpeas contains 1.6 times more Calcium, 4.3 times more Copper, 3.5 times more Iron, 2.9 times more Magnesium, 2.6 times more Manganese, 3.2 times more Phosphorus, 5 times more Potassium and 4 times more Zinc than Canned Chickpeas Solids and Liquids.
• 1 pound of Chickpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Chickpeas contains 4.3 times more Energy, 3.1 times more Fat, 3.1 times more Omega 3, 3.1 times more Omega 6, 4.7 times more Carbohydrate, 2.8 times more Fiber and 4.2 times more Protein than Canned Chickpeas Solids and Liquids.