Comparing Nutrients in 5 ounces Canned Chickpeas with Liquids VS Boiled Catjang Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas with Liquids	22%	19%	59%
Boiled Catjang Cowpeas	27%	5%	68%

Macro Nutrients

	Canned Chickpeas with Liquids	Boiled Catjang Cowpeas	Recommended Dietary Allowance
Energy	4.3% 125kcal	5.7% 166kcal	2900kcal per day for Men 19-50 years
Fat	2.85% 2.76g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	2.92% 0.047g	9.83% 0.16g	1.6g per day for Men 19-50 years
Omega 6	7.08% 1.2g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	22% 29g	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	16.4% 6.24g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	12.5% 6.97g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas with Liquids	Boiled Catjang Cowpeas	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	3.78% 0.045mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.64% 0.021mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.15% 0.18mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.48% 0.42mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	10% 0.13mg	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	8.86% 35.4μg	50.3% 201μg	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	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 Chickpeas with Liquids	Boiled Catjang Cowpeas	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	42.7% 0.38mg	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	21.8% 1.74mg	54% 4.32mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	50.4% 1.16mg	29% 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	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	26.3% 394mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	24% 2.65mg	11mg per day for Men 19-50 years
Water	3% 111g	2.67% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Chickpeas with Liquids VS Boiled Catjang Cowpeas per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Chickpeas with Liquids vs Boiled Catjang Cowpeas:

• 5 ounces of Canned Chickpeas with Liquids have 5.1 times more Vitamin B6 than Boiled Catjang Cowpeas.
• While 5 oz of Boiled Catjang Cowpeas contain 5.1 times more Vitamin B1, 3.1 times more Vitamin B2, 5.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 5.7 times more Vitamin B9 than Canned Chickpeas Solids and Liquids.
• 5 ounces of Canned Chickpeas with Liquids have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Canned Chickpeas Solids and Liquids as well as Boiled Catjang Cowpeas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Chickpeas with Liquids vs Boiled Catjang Cowpeas:

• 5 ounces of Canned Chickpeas with Liquids have 1.3 times more Calcium, 1.7 times more Manganese and 14.6 times more Sodium than Boiled Catjang Cowpeas.
• While 5 oz of Boiled Catjang Cowpeas contain 1.8 times more Copper, 2.5 times more Iron, 3.6 times more Magnesium, 1.8 times more Phosphorus, 2.6 times more Potassium and 2.7 times more Zinc than Canned Chickpeas Solids and Liquids.
• Both Canned Chickpeas with Liquids and Boiled Catjang Cowpeas contain similar levels of Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Chickpeas with Liquids have 2.7 times more Fat, 4.4 times more Omega 6 and 1.2 times more Fiber than Boiled Catjang Cowpeas.
• While 5 oz of Boiled Catjang Cowpeas contain 1.3 times more Energy, 3.4 times more Omega 3, 1.5 times more Carbohydrate and 1.7 times more Protein than Canned Chickpeas Solids and Liquids.
• 5 ounces of Boiled Catjang Cowpeas provide inadequate amounts of Omega 6