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

Macros Ratio

	Protein	Fat	Carbs
Boiled Chickpeas with Salt	21%	14%	65%
Canned Chickpeas	20%	17%	63%

Macro Nutrients

	Boiled Chickpeas with Salt	Canned Chickpeas	Recommended Dietary Allowance
Energy	25.7% 744kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.22g	3.03% 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	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	96% 124g	78.6% 102g	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	76.4% 29g	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	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	10.2% 0.12mg	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	3.97% 0.64mg	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	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	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	Recommended Dietary Allowance
Calcium	22.2% 222mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	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	164% 13mg	60.7% 4.85mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	203% 4.67mg	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	109% 762mg	55% 386mg	700mg per day for Men 19-50 years
Potassium	39% 1320mg	17% 572mg	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	74.4% 1116mg	1500mg per day for Men 19-50 years
Zinc	63% 6.94mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	7.4% 273g	8.18% 303g	3700g per day for Men 19-50 years

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

• Boiled Chickpeas with Salt have 4.3 times more Vitamin B1, 4.2 times more Vitamin B2, 3.8 times more Vitamin B3, 3.6 times more Vitamin B9, 13 times more Vitamin C and 1.2 times more Vitamin E than Canned Chickpeas , Solids.
• Both Boiled Chickpeas with Salt and Canned Chickpeas , Solids have similar amounts of Vitamin B6 and Vitamin K per 1 lb.
• Both Boiled Chickpeas with Salt as well as Canned Chickpeas , Solids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled Chickpeas with Salt have 1.4 times more Copper, 2.7 times more Iron, 1.8 times more Magnesium, 1.2 times more Manganese, 2 times more Phosphorus, 2.3 times more Potassium and 2.4 times more Zinc than Canned Chickpeas , Solids.
• Both Boiled Chickpeas with Salt and Canned Chickpeas , Solids have similar amounts of Calcium, Selenium, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Chickpeas with Salt have 1.2 times more Carbohydrate and 1.3 times more Protein than Canned Chickpeas , Solids.
• Both Boiled Chickpeas with Salt and Canned Chickpeas , Solids have similar amounts of Energy, Fat, Omega 3, Omega 6, Sugars and Fiber per 1 lb.
• Both Boiled Chickpeas with Salt as well as Canned Chickpeas , Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.