Comparing Nutrients in 5 ounces Canned Chickpeas Rinsed VS Boiled Common Cowpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas Rinsed	20%	16%	64%
Boiled Common Cowpeas with Salt	26%	4%	70%

Macro Nutrients

	Canned Chickpeas Rinsed	Boiled Common Cowpeas with Salt	Recommended Dietary Allowance
Energy	6.75% 196kcal	5.67% 164kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	7.73% 1.3g	1.2% 0.2g	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	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	7.82% 5.67g	6.45% 4.68g	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	24.2% 9.2g	38g per day for Men 19-50 years
Protein	18% 9.98g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas Rinsed	Boiled Common Cowpeas with Salt	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	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.64% 0.021mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.1% 0.18mg	4.4% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	11% 0.14mg	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	73.7% 295μg	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	0.63% 0.57mg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4% 4.8μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas Rinsed	Boiled Common Cowpeas with Salt	Recommended Dietary Allowance
Calcium	6.1% 61mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	39.4% 0.35mg	42.2% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.25μg	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	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	29.3% 0.67mg	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	31.6% 221mg	700mg per day for Men 19-50 years
Potassium	4.54% 155mg	11.6% 394mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	20% 301mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	7.6% 0.84mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.7% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Chickpeas Rinsed VS Boiled Common Cowpeas with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Chickpeas Rinsed vs Boiled Common Cowpeas with Salt:

• 5 ounces of Canned Chickpeas Rinsed have 2 times more Vitamin K than Boiled Common Cowpeas with Salt.
• While 5 oz of Boiled Common Cowpeas with Salt contain 8.1 times more Vitamin B1, 3.7 times more Vitamin B2, 4 times more Vitamin B3 and 5.1 times more Vitamin B9 than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas Rinsed and Boiled Common Cowpeas with Salt provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Canned Chickpeas Rinsed have insufficient amounts of Vitamin B2 and Vitamin B3
• 5 ounces of Boiled Common Cowpeas with Salt have insufficient amounts of Vitamin K
• Both Canned Chickpeas , Rinsed Solids as well as Boiled Common Cowpeas with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Canned Chickpeas Rinsed vs Boiled Common Cowpeas with Salt:

• 5 ounces of Canned Chickpeas Rinsed have 1.8 times more Calcium, 1.7 times more Manganese and 1.2 times more Selenium than Boiled Common Cowpeas with Salt.
• While 5 oz of Boiled Common Cowpeas with Salt contain 2.6 times more Iron, 2.2 times more Magnesium, 2 times more Phosphorus, 2.6 times more Potassium and 2.2 times more Zinc than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas Rinsed and Boiled Common Cowpeas with Salt contain similar levels of Copper and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Chickpeas Rinsed have 4.7 times more Fat, 6.5 times more Omega 6 and 1.2 times more Sugars than Boiled Common Cowpeas with Salt.
• While 5 oz of Boiled Common Cowpeas with Salt contain 2.3 times more Omega 3 than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas Rinsed and Boiled Common Cowpeas with Salt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per five ounces.
• 5 ounces of Boiled Common Cowpeas with Salt provide inadequate amounts of Omega 6