Comparing Nutrients in 1 pound Canned low Salt Chickpeas with Liquids VS Canned Chickpeas Rinsed

Macros Ratio

	Protein	Fat	Carbs
Canned low Salt Chickpeas with Liquids	22%	19%	59%
Canned Chickpeas Rinsed	20%	16%	64%

Macro Nutrients

	Canned low Salt Chickpeas with Liquids	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Energy	13.8% 399kcal	21.6% 626kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.85g	11.6% 11.2g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	3% 0.97g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	22.7% 3.85g	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	47% 61g	79.8% 104g	130g per day for Men 19-50 years
Sugars	16.2% 11.7g	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	52.5% 20g	75.2% 28.6g	38g per day for Men 19-50 years
Protein	40% 22.3g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Canned low Salt Chickpeas with Liquids	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	12% 0.15mg	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	3.7% 0.59mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.36mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	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	28.3% 113μg	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	5.75% 0.86mg	8.77% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned low Salt Chickpeas with Liquids	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Calcium	16% 159mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	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	69.7% 5.58mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	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	52% 363mg	52% 363mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	14.5% 494mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	40% 599mg	64% 962mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	24.3% 2.68mg	11mg per day for Men 19-50 years
Water	9.63% 356g	8.2% 303g	3700g per day for Men 19-50 years

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

• Canned Chickpeas Solids and Liquids low Salt have 1.3 times more Vitamin B1 and 4.1 times more Vitamin B6 than Canned Chickpeas , Rinsed Solids.
• While Canned Chickpeas , Rinsed Solids contain 1.6 times more Vitamin B9, 1.5 times more Vitamin E and 1.5 times more Vitamin K than Canned Chickpeas Solids and Liquids low Salt.
• Both Canned Chickpeas Solids and Liquids low Salt and Canned Chickpeas , Rinsed Solids have similar amounts of Vitamin B2 per 1 lb.
• Both Canned Chickpeas Solids and Liquids low Salt 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 low Salt Chickpeas with Liquids vs Canned Chickpeas Rinsed:

• Canned Chickpeas Solids and Liquids low Salt have 1.3 times more Iron and 1.3 times more Potassium than Canned Chickpeas , Rinsed Solids.
• While Canned Chickpeas , Rinsed Solids contain 1.6 times more Copper, 1.6 times more Selenium and 1.6 times more Sodium than Canned Chickpeas Solids and Liquids low Salt.
• Both Canned Chickpeas Solids and Liquids low Salt and Canned Chickpeas , Rinsed Solids have similar amounts of Calcium, Magnesium, Manganese, Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Chickpeas , Rinsed Solids contain 1.6 times more Energy, 1.3 times more Fat, 1.7 times more Carbohydrate, 1.5 times more Sugars, 1.4 times more Fiber and 1.4 times more Protein than Canned Chickpeas Solids and Liquids low Salt.
• Both Canned Chickpeas Solids and Liquids low Salt and Canned Chickpeas , Rinsed Solids have similar amounts of Omega 3 and Omega 6 per 1 lb.
• Both Canned Chickpeas Solids and Liquids low Salt as well as Canned Chickpeas , Rinsed Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.