Comparing Nutrients in 1 pound Canned Chickpeas with Liquids VS Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas with Liquids	22%	19%	59%
Common Cowpeas	27%	3%	70%

Macro Nutrients

	Canned Chickpeas with Liquids	Common Cowpeas	Recommended Dietary Allowance
Energy	13.8% 399kcal	52.6% 1524kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.85g	5.9% 5.7g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	22.7% 3.85g	9.15% 1.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	209% 272g	130g per day for Men 19-50 years
Sugars	NA	43% 31.3g	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	127% 48g	38g per day for Men 19-50 years
Protein	40% 22.3g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas with Liquids	Common Cowpeas	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	322% 3.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	79% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	59% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.36mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	125% 1.6mg	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	718% 2871μg	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	NA	11.8% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 22.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas with Liquids	Common Cowpeas	Recommended Dietary Allowance
Calcium	16% 159mg	50% 499mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	426% 3.83mg	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	469% 37.5mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	199% 835mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	301% 6.93mg	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	275% 1923mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	148% 5044mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	74.2% 41μg	55μg per day for Men 19-50 years
Sodium	84% 1261mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	139% 15.3mg	11mg per day for Men 19-50 years
Water	9.63% 356g	1.46% 54.2g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Canned Chickpeas with Liquids has 1.3 times more Vitamin B6 than Common Cowpeas.
• While 1 lb of Raw Common Cowpeas contains 26.7 times more Vitamin B1, 15.1 times more Vitamin B2, 16 times more Vitamin B3, 5 times more Vitamin B5 and 25.3 times more Vitamin B9 than Canned Chickpeas Solids and Liquids.
• 1 pound of Canned Chickpeas with Liquids have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Canned Chickpeas Solids and Liquids as well as Raw Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Canned Chickpeas with Liquids has 17.4 times more Sodium and 6.6 times more Water than Common Cowpeas.
• While 1 lb of Raw Common Cowpeas contains 3.1 times more Calcium, 5.5 times more Copper, 6.7 times more Iron, 6.8 times more Magnesium, 1.9 times more Manganese, 5.3 times more Phosphorus, 7.7 times more Potassium, 4.5 times more Selenium and 4.9 times more Zinc than Canned Chickpeas Solids and Liquids.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Chickpeas with Liquids has 1.5 times more Fat and 2.5 times more Omega 6 than Common Cowpeas.
• While 1 lb of Raw Common Cowpeas contains 3.8 times more Energy, 6 times more Omega 3, 4.4 times more Carbohydrate, 2.4 times more Fiber and 4.8 times more Protein than Canned Chickpeas Solids and Liquids.