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

Macros Ratio

	Protein	Fat	Carbs
Canned low Salt Chickpeas with Liquids	22%	19%	59%
Boiled Catjang Cowpeas with Salt	27%	5%	68%

Macro Nutrients

	Canned low Salt Chickpeas with Liquids	Boiled Catjang Cowpeas with Salt	Recommended Dietary Allowance
Energy	13.8% 399kcal	18.3% 531kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.85g	3.32% 3.22g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	22.7% 3.85g	5.12% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	71% 92g	130g per day for Men 19-50 years
Sugars	16.2% 11.7g	NA	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	43% 16.3g	38g per day for Men 19-50 years
Protein	40% 22.3g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Canned low Salt Chickpeas with Liquids	Boiled Catjang Cowpeas with Salt	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	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.36mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	32% 0.42mg	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	161% 644μg	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	2% 1.8mg	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	5.75% 0.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned low Salt Chickpeas with Liquids	Boiled Catjang Cowpeas with Salt	Recommended Dietary Allowance
Calcium	16% 159mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	137% 1.23mg	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	173% 14mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	104% 435mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	93% 2.15mg	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	92% 644mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	50% 1701mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	40% 599mg	77% 1157mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	77% 8.5mg	11mg per day for Men 19-50 years
Water	9.63% 356g	8.54% 316g	3700g per day for Men 19-50 years

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

• Canned Chickpeas Solids and Liquids low Salt have 5.1 times more Vitamin B6 than Boiled Catjang Cowpeas with Salt.
• While Boiled Catjang Cowpeas with Salt contain 5.1 times more Vitamin B1, 3.1 times more Vitamin B2, 5.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 5.7 times more Vitamin B9 than Canned Chickpeas Solids and Liquids low Salt.
• Both Canned Chickpeas Solids and Liquids low Salt as well as Boiled Catjang Cowpeas with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• Canned Chickpeas Solids and Liquids low Salt have 1.3 times more Calcium and 1.7 times more Manganese than Boiled Catjang Cowpeas with Salt.
• While Boiled Catjang Cowpeas with Salt contain 1.8 times more Copper, 2.5 times more Iron, 3.6 times more Magnesium, 1.8 times more Phosphorus, 2.6 times more Potassium, 1.9 times more Sodium and 2.7 times more Zinc than Canned Chickpeas Solids and Liquids low Salt.
• Both Canned Chickpeas Solids and Liquids low Salt and Boiled Catjang Cowpeas with Salt have similar amounts of Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Chickpeas Solids and Liquids low Salt have 2.7 times more Fat, 4.4 times more Omega 6 and 1.2 times more Fiber than Boiled Catjang Cowpeas with Salt.
• While Boiled Catjang Cowpeas with Salt contain 1.3 times more Energy, 3.4 times more Omega 3, 1.5 times more Carbohydrate and 1.7 times more Protein than Canned Chickpeas Solids and Liquids low Salt.
• Both Canned Chickpeas Solids and Liquids low Salt as well as Boiled Catjang Cowpeas with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.