Comparing Nutrients in 5 ounces Canned Broadbeans VS Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Canned Broadbeans	30%	3%	67%
Chickpeas	21%	14%	65%

Macro Nutrients

	Canned Broadbeans	Chickpeas	Recommended Dietary Allowance
Energy	3.47% 101kcal	18.5% 536kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	8.83% 8.56g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	9.04% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	22% 3.73g	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	68.6% 89.2g	130g per day for Men 19-50 years
Sugars	NA	21% 15g	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	45.5% 17.3g	38g per day for Men 19-50 years
Protein	14% 7.75g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Canned Broadbeans	Chickpeas	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	56.3% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.37% 0.17mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	58.3% 0.76mg	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	197% 790μg	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	6.3% 5.67mg	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	7.75% 1.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Broadbeans	Chickpeas	Recommended Dietary Allowance
Calcium	3.7% 37mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	103% 0.93mg	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	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	131% 3mg	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	51% 357mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	30% 1018mg	3400mg per day for Men 19-50 years
Selenium	4.64% 2.55μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	43% 642mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	35.6% 3.9mg	11mg per day for Men 19-50 years
Water	3.08% 114g	0.29% 11g	3700g per day for Men 19-50 years

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

• Raw Chickpeas contain 23.9 times more Vitamin B1, 4.2 times more Vitamin B2, 1.6 times more Vitamin B3, 13.4 times more Vitamin B5, 11.9 times more Vitamin B6, 16.9 times more Vitamin B9 and 2.2 times more Vitamin C than Canned Broadbeans .
• Both Canned Broadbeans as well as Raw Chickpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Broadbeans vs Chickpeas :

• Canned Broadbeans have more Selenium, 18.9 times more Sodium and 10.5 times more Water than Raw Chickpeas .
• While Raw Chickpeas contain 2.2 times more Calcium, 6 times more Copper, 4.3 times more Iron, 2.5 times more Magnesium, 7.4 times more Manganese, 3.2 times more Phosphorus, 3 times more Potassium and 4.5 times more Zinc than Canned Broadbeans .

Comparison of macro-nutrients per 5 ounces:

• Raw Chickpeas contain 5.3 times more Energy, 27.5 times more Fat, 16.3 times more Saturated Fat, 14.6 times more Omega 3, 31.3 times more Omega 6, 5.1 times more Carbohydrate, 3.3 times more Fiber and 3.7 times more Protein than Canned Broadbeans .
• Both Canned Broadbeans as well as Raw Chickpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.