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

Macros Ratio

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

Macro Nutrients

	Canned low Salt Chickpeas with Liquids	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Energy	4.3% 125kcal	6.75% 196kcal	2900kcal per day for Men 19-50 years
Fat	2.85% 2.76g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	2.92% 0.047g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	7.08% 1.2g	7.73% 1.3g	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	25% 32.4g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	7.82% 5.67g	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	16.4% 6.24g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	12.5% 6.97g	18% 9.98g	56g per day for Men 19-50 years

Vitamins

	Canned low Salt Chickpeas with Liquids	Canned Chickpeas Rinsed	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	2.95% 0.035mg	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	1.15% 0.18mg	1.1% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.48% 0.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	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	8.86% 35.4μg	14.5% 58μg	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	1.8% 0.27mg	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned low Salt Chickpeas with Liquids	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	39.4% 0.35mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	50.4% 1.16mg	49.3% 1.13mg	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	6% 204mg	4.54% 155mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	12.5% 187mg	20% 301mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	7.6% 0.84mg	11mg per day for Men 19-50 years
Water	3% 111g	2.56% 95g	3700g per day for Men 19-50 years

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

• Canned Chickpeas Solids and Liquids low Salt have 1.3 times more Vitamin B1 and 4.1 times more Vitamin B6 than Canned Chickpeas , Rinsed Solids.
• While Canned Chickpeas , Rinsed Solids contain 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.
• Both Canned Chickpeas Solids and Liquids low Salt and Canned Chickpeas , Rinsed Solids have similar amounts of Vitamin B2 per 5 oz.
• Both Canned Chickpeas Solids and Liquids low Salt as well as Canned Chickpeas , Rinsed Solids 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 low Salt Chickpeas with Liquids vs Canned Chickpeas Rinsed:

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

Comparison of macro-nutrients per 5 ounces:

• Canned Chickpeas , Rinsed Solids contain 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 Solids and Liquids low Salt and Canned Chickpeas , Rinsed Solids have similar amounts of Omega 3 and Omega 6 per 5 oz.
• Both Canned Chickpeas Solids and Liquids low Salt as well as Canned Chickpeas , Rinsed Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.