Comparing Nutrients in 5 ounces Canned Broadbeans VS Canned Chickpeas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Broadbeans	30%	3%	67%
Canned Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Canned Broadbeans	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Energy	3.47% 101kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	2.85% 2.76g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	2.92% 0.047g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	7.08% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	14.7% 19g	130g per day for Men 19-50 years
Sugars	NA	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	14% 5.24g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	14% 7.75g	12.5% 6.97g	56g per day for Men 19-50 years

Vitamins

	Canned Broadbeans	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	1.15% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.37% 0.17mg	8.48% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	51.6% 0.67mg	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	11.7% 46.8μg	8.86% 35.4μg	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	2.83% 2.55mg	0.16% 0.14mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Broadbeans	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	3.7% 37mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	24% 0.22mg	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	17.7% 1.4mg	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	50.4% 1.16mg	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	16% 112mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	4.64% 2.55μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	43% 642mg	26.3% 394mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	3.08% 114g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Broadbeans VS Canned Chickpeas with Liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Broadbeans versus 5 oz of Canned Chickpeas with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Broadbeans vs Canned Chickpeas with Liquids:

• 5 ounces of Canned Broadbeans have 3.3 times more Vitamin B2, 7.4 times more Vitamin B3, 1.3 times more Vitamin B9 and 18 times more Vitamin C than Canned Chickpeas with Liquids.
• While 5 oz of Canned Chickpeas Solids and Liquids contain 1.6 times more Vitamin B1, 2.5 times more Vitamin B5 and 10.5 times more Vitamin B6 than Canned Broadbeans .
• 5 ounces of Canned Broadbeans have insufficient amounts of Vitamin B1
• 5 ounces of Canned Chickpeas with Liquids have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Canned Broadbeans as well as Canned Chickpeas Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Broadbeans vs Canned Chickpeas with Liquids:

• 5 ounces of Canned Broadbeans have 1.7 times more Potassium and 1.6 times more Sodium than Canned Chickpeas with Liquids.
• While 5 oz of Canned Chickpeas Solids and Liquids contain 1.3 times more Calcium, 1.4 times more Copper and 2.8 times more Manganese than Canned Broadbeans .
• Both Canned Broadbeans and Canned Chickpeas with Liquids contain similar levels of Iron, Magnesium, Phosphorus, Selenium, Zinc and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Canned Chickpeas Solids and Liquids contain 8.9 times more Fat, 4.7 times more Omega 3 and 10.1 times more Omega 6 than Canned Broadbeans .
• Both Canned Broadbeans and Canned Chickpeas with Liquids offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per five ounces.
• 5 ounces of Canned Broadbeans provide inadequate amounts of Omega 3 and Omega 6