Comparing Nutrients in 1 pound Boiled Chickpeas with Salt VS Canned Chickpeas Rinsed

Macros Ratio

	Protein	Fat	Carbs
Boiled Chickpeas with Salt	21%	14%	65%
Canned Chickpeas Rinsed	20%	16%	64%

Macro Nutrients

	Boiled Chickpeas with Salt	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Energy	25.7% 744kcal	21.6% 626kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	11.6% 11.2g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.22g	3% 0.97g	32g per day for Men 19-50 years
Omega 3	12% 0.2g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	29.7% 5.05g	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	96% 124g	79.8% 104g	130g per day for Men 19-50 years
Sugars	30% 21.8g	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	91% 34.5g	75.2% 28.6g	38g per day for Men 19-50 years
Protein	71.8% 40g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Boiled Chickpeas with Salt	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	44% 0.53mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	195% 780μg	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	6.55% 5.9mg	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	10.6% 1.6mg	8.77% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chickpeas with Salt	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Calcium	22.2% 222mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	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	164% 13mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	203% 4.67mg	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	109% 762mg	52% 363mg	700mg per day for Men 19-50 years
Potassium	39% 1320mg	14.5% 494mg	3400mg per day for Men 19-50 years
Selenium	30.5% 16.8μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	73.5% 1102mg	64% 962mg	1500mg per day for Men 19-50 years
Zinc	63% 6.94mg	24.3% 2.68mg	11mg per day for Men 19-50 years
Water	7.4% 273g	8.2% 303g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chickpeas with Salt VS Canned Chickpeas Rinsed per 1 lb

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

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

• 1 pound of Boiled Chickpeas with Salt has 4.6 times more Vitamin B1, 4.2 times more Vitamin B2, 4.2 times more Vitamin B3, 4.2 times more Vitamin B9 and 1.2 times more Vitamin E than Canned Chickpeas Rinsed.
• Both Boiled Chickpeas with Salt and Canned Chickpeas Rinsed provide similar amounts of Vitamin B6 and Vitamin K per one pound.
• 1 pound of Canned Chickpeas Rinsed have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• Both Boiled Chickpeas with Salt as well as Canned Chickpeas , Rinsed Solids 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 Canned Chickpeas Rinsed:

• 1 pound of Boiled Chickpeas with Salt has 1.4 times more Copper, 2.9 times more Iron, 2 times more Magnesium, 1.3 times more Manganese, 2.1 times more Phosphorus, 2.7 times more Potassium and 2.6 times more Zinc than Canned Chickpeas Rinsed.
• Both Boiled Chickpeas with Salt and Canned Chickpeas Rinsed contain similar levels of Calcium, Selenium and Sodium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Chickpeas with Salt has 1.2 times more Omega 6, 1.2 times more Fiber and 1.3 times more Protein than Canned Chickpeas Rinsed.
• Both Boiled Chickpeas with Salt and Canned Chickpeas Rinsed offer comparable quantities of Energy, Fat, Omega 3, Carbohydrate and Sugars per one pound.