Comparing Nutrients in 1 pound Boiled Chickpeas with Salt VS Boiled Broadbeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Chickpeas with Salt	21%	14%	65%
Boiled Broadbeans with Salt	27%	3%	70%

Macro Nutrients

	Boiled Chickpeas with Salt	Boiled Broadbeans with Salt	Recommended Dietary Allowance
Energy	25.7% 744kcal	17.2% 499kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.22g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	12% 0.2g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	29.7% 5.05g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	68.6% 89g	130g per day for Men 19-50 years
Sugars	30% 21.8g	11.4% 8.26g	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	91% 34.5g	64.5% 24.5g	38g per day for Men 19-50 years
Protein	71.8% 40g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Chickpeas with Salt	Boiled Broadbeans 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	44% 0.53mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	25% 0.33mg	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	195% 780μg	118% 472μg	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	6.55% 5.9mg	1.5% 1.36mg	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	10.6% 1.6mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chickpeas with Salt	Boiled Broadbeans with Salt	Recommended Dietary Allowance
Calcium	22.2% 222mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	131% 1.17mg	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	164% 13mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	203% 4.67mg	83% 1.9mg	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	109% 762mg	81% 567mg	700mg per day for Men 19-50 years
Potassium	39% 1320mg	35.8% 1216mg	3400mg per day for Men 19-50 years
Selenium	30.5% 16.8μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	73.5% 1102mg	73% 1093mg	1500mg per day for Men 19-50 years
Zinc	63% 6.94mg	41.6% 4.6mg	11mg per day for Men 19-50 years
Water	7.4% 273g	8.77% 324g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chickpeas with Salt VS Boiled Broadbeans with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Chickpeas with Salt vs Boiled Broadbeans with Salt:

• 1 pound of Boiled Chickpeas with Salt has 1.8 times more Vitamin B5, 1.9 times more Vitamin B6, 1.7 times more Vitamin B9, 17.5 times more Vitamin E and 1.4 times more Vitamin K than Boiled Broadbeans with Salt.
• While 1 lb of Boiled Broadbeans with Salt contains 1.4 times more Vitamin B2 and 1.4 times more Vitamin B3 than Boiled Chickpeas with Salt.
• Both Boiled Chickpeas with Salt and Boiled Broadbeans with Salt provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Boiled Broadbeans with Salt have insufficient amounts of Vitamin E
• Both Boiled Chickpeas with Salt as well as Boiled Broadbeans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Chickpeas with Salt vs Boiled Broadbeans with Salt:

• 1 pound of Boiled Chickpeas with Salt has 1.4 times more Calcium, 1.4 times more Copper, 1.9 times more Iron, 2.4 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Selenium and 1.5 times more Zinc than Boiled Broadbeans with Salt.
• Both Boiled Chickpeas with Salt and Boiled Broadbeans with Salt contain similar levels of Magnesium, Potassium and Sodium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Chickpeas with Salt has 1.5 times more Energy, 6.5 times more Fat, 3.6 times more Omega 3, 7.3 times more Omega 6, 1.4 times more Carbohydrate, 2.6 times more Sugars and 1.4 times more Fiber than Boiled Broadbeans with Salt.
• Both Boiled Chickpeas with Salt and Boiled Broadbeans with Salt offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Broadbeans with Salt provide inadequate amounts of Omega 3 and Omega 6