Comparing Nutrients in 5 ounces Boiled Broadbeans with Salt VS Canned Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Broadbeans with Salt	27%	3%	70%
Canned Chickpeas	20%	17%	63%

Macro Nutrients

	Boiled Broadbeans with Salt	Canned Chickpeas	Recommended Dietary Allowance
Energy	5.38% 156kcal	6.8% 197kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	4.05% 3.93g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.094g	0.95% 0.3g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	7.76% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 28g	24.6% 32g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	7.84% 5.7g	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	20% 7.65g	24% 9.07g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Broadbeans with Salt	Canned Chickpeas	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	11.5% 0.14mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.7% 0.13mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.85% 0.1mg	12.6% 0.16mg	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	37% 147μg	17% 68μg	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	0.47% 0.43mg	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	0.19% 0.028mg	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.43% 4.1μg	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broadbeans with Salt	Canned Chickpeas	Recommended Dietary Allowance
Calcium	5.1% 51mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	40.8% 0.37mg	40% 0.36mg	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	26.6% 2.13mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	52% 1.2mg	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	25.3% 177mg	17.2% 120mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	5.25% 179mg	3400mg per day for Men 19-50 years
Selenium	6.7% 3.7μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	22.8% 342mg	23.2% 349mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	2.74% 101g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broadbeans with Salt VS Canned Chickpeas per 5 oz

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

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

• 5 ounces of Boiled Broadbeans with Salt have 3.6 times more Vitamin B1, 5.9 times more Vitamin B2, 5.1 times more Vitamin B3 and 2.2 times more Vitamin B9 than Canned Chickpeas .
• While 5 oz of Canned Chickpeas , Solids contain 1.6 times more Vitamin B6 than Boiled Broadbeans with Salt.
• Both Boiled Broadbeans with Salt and Canned Chickpeas provide similar amounts of Vitamin K per five ounces.
• 5 ounces of Canned Chickpeas have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Boiled Broadbeans with Salt as well as Canned Chickpeas , Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Boiled Broadbeans with Salt have 1.4 times more Iron, 1.7 times more Magnesium, 1.5 times more Phosphorus, 2.1 times more Potassium and 1.6 times more Zinc than Canned Chickpeas .
• While 5 oz of Canned Chickpeas , Solids contain 2 times more Manganese than Boiled Broadbeans with Salt.
• Both Boiled Broadbeans with Salt and Canned Chickpeas contain similar levels of Calcium, Copper, Selenium and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Canned Chickpeas , Solids contain 1.3 times more Energy, 6.9 times more Fat, 3 times more Omega 3, 6.1 times more Omega 6 and 2.2 times more Sugars than Boiled Broadbeans with Salt.
• Both Boiled Broadbeans with Salt and Canned Chickpeas offer comparable quantities of Carbohydrate, Fiber and Protein per five ounces.
• 5 ounces of Boiled Broadbeans with Salt provide inadequate amounts of Omega 3 and Omega 6