Comparing Nutrients in 5 ounces Canned Chickpeas Rinsed VS Canned low Salt Chickpeas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas Rinsed	20%	16%	64%
Canned low Salt Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Canned Chickpeas Rinsed	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Energy	6.75% 196kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	2.85% 2.76g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	2.92% 0.047g	1.6g per day for Men 19-50 years
Omega 6	7.73% 1.3g	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	25% 32.4g	14.7% 19g	130g per day for Men 19-50 years
Sugars	7.82% 5.67g	5.06% 3.67g	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	23.5% 8.93g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	18% 9.98g	12.5% 6.97g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas Rinsed	Canned low Salt 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	2.95% 0.035mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.64% 0.021mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.1% 0.18mg	1.15% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.48% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	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	14.5% 58μg	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	0.16% 0.14mg	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	2.74% 0.41mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4% 4.8μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas Rinsed	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	6.1% 61mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	39.4% 0.35mg	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	17.4% 1.4mg	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	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% 113mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	4.54% 155mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	20% 301mg	12.5% 187mg	1500mg per day for Men 19-50 years
Zinc	7.6% 0.84mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Chickpeas Rinsed vs Canned low Salt Chickpeas with Liquids:

• Canned Chickpeas , Rinsed Solids have 1.6 times more Vitamin B9, 1.5 times more Vitamin E and 1.5 times more Vitamin K than Canned Chickpeas Solids and Liquids low Salt.
• While Canned Chickpeas Solids and Liquids low Salt contain 1.3 times more Vitamin B1 and 4.1 times more Vitamin B6 than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Canned Chickpeas Solids and Liquids low Salt have similar amounts of Vitamin B2 per 5 oz.
• Both Canned Chickpeas , Rinsed Solids as well as Canned Chickpeas Solids and Liquids low Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Chickpeas Rinsed vs Canned low Salt Chickpeas with Liquids:

• Canned Chickpeas , Rinsed Solids have 1.2 times more Calcium, 1.6 times more Copper, 1.6 times more Selenium and 1.6 times more Sodium than Canned Chickpeas Solids and Liquids low Salt.
• While Canned Chickpeas Solids and Liquids low Salt contain 1.3 times more Iron and 1.3 times more Potassium than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Canned Chickpeas Solids and Liquids low Salt have similar amounts of Magnesium, Manganese, Phosphorus, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Chickpeas , Rinsed Solids have 1.6 times more Energy, 1.3 times more Fat, 1.7 times more Carbohydrate, 1.5 times more Sugars, 1.4 times more Fiber and 1.4 times more Protein than Canned Chickpeas Solids and Liquids low Salt.
• Both Canned Chickpeas , Rinsed Solids and Canned Chickpeas Solids and Liquids low Salt have similar amounts of Omega 3 and Omega 6 per 5 oz.
• Both Canned Chickpeas , Rinsed Solids as well as Canned Chickpeas Solids and Liquids low Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.