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

Macros Ratio

	Protein	Fat	Carbs
Canned low Salt Chickpeas with Liquids	22%	19%	59%
Canned Chickpeas	20%	17%	63%

Macro Nutrients

	Canned low Salt Chickpeas with Liquids	Canned Chickpeas	Recommended Dietary Allowance
Energy	13.8% 399kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.85g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	3.03% 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	25% 4.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	78.6% 102g	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	76.4% 29g	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	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	10.2% 0.12mg	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	3.97% 0.64mg	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	54.4% 218μg	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	Recommended Dietary Allowance
Calcium	16% 159mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	128% 1.15mg	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	60.7% 4.85mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	167% 3.84mg	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	55% 386mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	17% 572mg	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	74.4% 1116mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	9.63% 356g	8.18% 303g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Canned low Salt Chickpeas with Liquids has 4.1 times more Vitamin B6 than Canned Chickpeas .
• While 1 lb of Canned Chickpeas , Solids contains 1.9 times more Vitamin B9 and 1.5 times more Vitamin K than Canned Chickpeas Solids and Liquids low Salt.
• Both Canned low Salt Chickpeas with Liquids and Canned Chickpeas provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Canned low Salt Chickpeas with Liquids have insufficient amounts of Vitamin K
• Both Canned Chickpeas Solids and Liquids low Salt as well as Canned Chickpeas , Solids have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one pound.

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

• 1 lb of Canned Chickpeas , Solids contains 1.3 times more Calcium, 1.7 times more Copper, 1.6 times more Selenium and 1.9 times more Sodium than Canned Chickpeas Solids and Liquids low Salt.
• Both Canned low Salt Chickpeas with Liquids and Canned Chickpeas contain similar levels of Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Chickpeas , Solids contains 1.6 times more Energy, 1.4 times more Fat, 1.7 times more Carbohydrate, 1.5 times more Sugars, 1.5 times more Fiber and 1.4 times more Protein than Canned Chickpeas Solids and Liquids low Salt.
• Both Canned low Salt Chickpeas with Liquids and Canned Chickpeas offer comparable quantities of Omega 3 and Omega 6 per one pound.