Comparing Nutrients in 1 pound Boiled Chickpeas VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Chickpeas	21%	14%	65%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Chickpeas	Boiled Broccoli	Recommended Dietary Allowance
Energy	25.7% 744kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.22g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	12% 0.2g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	29.7% 5.05g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	25% 32.6g	130g per day for Men 19-50 years
Sugars	30% 21.8g	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	91% 34.5g	39.4% 15g	38g per day for Men 19-50 years
Protein	71.8% 40g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Chickpeas	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	69.8% 0.91mg	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	122% 490μg	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	327% 294mg	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	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chickpeas	Boiled Broccoli	Recommended Dietary Allowance
Calcium	22.2% 222mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	203% 4.67mg	38.3% 0.88mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	39% 1320mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	30.5% 16.8μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	63% 6.94mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	7.4% 273g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Chickpeas vs Boiled Broccoli:

• Boiled Chickpeas have 1.8 times more Vitamin B1 and 1.6 times more Vitamin B9 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 77 times more Vitamin A, 2 times more Vitamin B2, 2.2 times more Vitamin B5, 1.4 times more Vitamin B6, 49.9 times more Vitamin C, 4.1 times more Vitamin E and 35.3 times more Vitamin K than Boiled Chickpeas .
• Both Boiled Chickpeas and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 1 lb.
• Both Boiled Chickpeas as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Chickpeas vs Boiled Broccoli:

• Boiled Chickpeas have 1.2 times more Calcium, 5.8 times more Copper, 4.3 times more Iron, 2.3 times more Magnesium, 5.3 times more Manganese, 2.5 times more Phosphorus, 2.3 times more Selenium and 3.4 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 5.9 times more Sodium and 1.5 times more Water than Boiled Chickpeas .
• Both Boiled Chickpeas and Boiled and Drained Broccoli have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Chickpeas have 4.7 times more Energy, 6.3 times more Fat, 21.8 times more Omega 6, 3.8 times more Carbohydrate, 3.5 times more Sugars, 2.3 times more Fiber and 3.7 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.8 times more Omega 3 than Boiled Chickpeas .
• Both Boiled Chickpeas as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.