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

Macros Ratio

	Protein	Fat	Carbs
Boiled Chickpeas with Salt	21%	14%	65%
Canned Chickpeas Rinsed	20%	16%	64%

Macro Nutrients

	Boiled Chickpeas with Salt	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Energy	8% 232kcal	6.75% 196kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.67g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	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	30% 39g	25% 32.4g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	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	28.3% 10.8g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	22.4% 12.6g	18% 9.98g	56g per day for Men 19-50 years

Vitamins

	Boiled Chickpeas with Salt	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	13.7% 0.16mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.87% 0.089mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.66% 0.75mg	1.1% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.1% 0.41mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	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	61% 244μg	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	2.05% 1.84mg	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	3.3% 0.5mg	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.72% 5.67μg	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chickpeas with Salt	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	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	51.2% 4.1mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	63.5% 1.46mg	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	34% 238mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	12% 412mg	4.54% 155mg	3400mg per day for Men 19-50 years
Selenium	9.54% 5.24μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	23% 344mg	20% 301mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.17mg	7.6% 0.84mg	11mg per day for Men 19-50 years
Water	2.3% 85.3g	2.56% 95g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Boiled Chickpeas with Salt have 4.6 times more Vitamin B1, 4.2 times more Vitamin B2, 4.2 times more Vitamin B3, 4.2 times more Vitamin B9 and 1.2 times more Vitamin E than Canned Chickpeas Rinsed.
• Both Boiled Chickpeas with Salt and Canned Chickpeas Rinsed provide similar amounts of Vitamin B6 and Vitamin K per five ounces.
• 5 ounces of Canned Chickpeas Rinsed have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• Both Boiled Chickpeas with Salt as well as Canned Chickpeas , Rinsed Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Boiled Chickpeas with Salt have 1.4 times more Copper, 2.9 times more Iron, 2 times more Magnesium, 1.3 times more Manganese, 2.1 times more Phosphorus, 2.7 times more Potassium and 2.6 times more Zinc than Canned Chickpeas Rinsed.
• Both Boiled Chickpeas with Salt and Canned Chickpeas Rinsed contain similar levels of Calcium, Selenium and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Chickpeas with Salt have 1.2 times more Omega 6, 1.2 times more Fiber and 1.3 times more Protein than Canned Chickpeas Rinsed.
• Both Boiled Chickpeas with Salt and Canned Chickpeas Rinsed offer comparable quantities of Energy, Fat, Omega 3, Carbohydrate and Sugars per five ounces.