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

Macros Ratio

	Protein	Fat	Carbs
Boiled Chickpeas with Salt	21%	14%	65%
Canned Chickpeas	20%	17%	63%

Macro Nutrients

	Boiled Chickpeas with Salt	Canned Chickpeas	Recommended Dietary Allowance
Energy	8% 232kcal	6.8% 197kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.67g	4.05% 3.93g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.95% 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	7.76% 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	24.6% 32g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	7.84% 5.7g	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	24% 9.07g	38g per day for Men 19-50 years
Protein	22.4% 12.6g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Chickpeas with Salt	Canned Chickpeas	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	3.2% 0.038mg	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	1.24% 0.2mg	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	17% 68μg	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	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	40% 0.36mg	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	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	63.5% 1.46mg	52% 1.2mg	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	17.2% 120mg	700mg per day for Men 19-50 years
Potassium	12% 412mg	5.25% 179mg	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	23.2% 349mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.17mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	2.3% 85.3g	2.56% 95g	3700g per day for Men 19-50 years

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

• Boiled Chickpeas with Salt have 4.3 times more Vitamin B1, 4.2 times more Vitamin B2, 3.8 times more Vitamin B3, 3.6 times more Vitamin B9, 13 times more Vitamin C and 1.2 times more Vitamin E than Canned Chickpeas , Solids.
• Both Boiled Chickpeas with Salt and Canned Chickpeas , Solids have similar amounts of Vitamin B6 and Vitamin K per 5 oz.
• Both Boiled Chickpeas with Salt as well as Canned Chickpeas , Solids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled Chickpeas with Salt have 1.4 times more Copper, 2.7 times more Iron, 1.8 times more Magnesium, 1.2 times more Manganese, 2 times more Phosphorus, 2.3 times more Potassium and 2.4 times more Zinc than Canned Chickpeas , Solids.
• Both Boiled Chickpeas with Salt and Canned Chickpeas , Solids have similar amounts of Calcium, Selenium, Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Chickpeas with Salt have 1.2 times more Carbohydrate and 1.3 times more Protein than Canned Chickpeas , Solids.
• Both Boiled Chickpeas with Salt and Canned Chickpeas , Solids have similar amounts of Energy, Fat, Omega 3, Omega 6, Sugars and Fiber per 5 oz.
• Both Boiled Chickpeas with Salt as well as Canned Chickpeas , Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.