Comparing Nutrients in 5 ounces Chickpeas VS Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Chickpeas	21%	14%	65%
Broadbeans	30%	4%	66%

Macro Nutrients

	Chickpeas	Broadbeans	Recommended Dietary Allowance
Energy	18.5% 536kcal	16.7% 483kcal	2900kcal per day for Men 19-50 years
Fat	8.83% 8.56g	2.24% 2.17g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	9.04% 0.14g	4.08% 0.065g	1.6g per day for Men 19-50 years
Omega 6	22% 3.73g	4.84% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.6% 89.2g	63.6% 82.6g	130g per day for Men 19-50 years
Sugars	21% 15g	11% 8.08g	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	45.5% 17.3g	93% 35.4g	38g per day for Men 19-50 years
Protein	52% 29g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Chickpeas	Broadbeans	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.3% 0.68mg	65.6% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	27.7% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.3% 0.76mg	40% 0.52mg	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	197% 790μg	150% 600μg	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	6.3% 5.67mg	2.2% 2mg	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	7.75% 1.16mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.8μg	10.6% 12.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpeas	Broadbeans	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	14.6% 146mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	130% 1.17mg	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	76.4% 6.1mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	64.8% 272mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	100% 2.3mg	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	51% 357mg	85.3% 597mg	700mg per day for Men 19-50 years
Potassium	30% 1018mg	44.3% 1505mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	35.6% 3.9mg	40.5% 4.45mg	11mg per day for Men 19-50 years
Water	0.29% 11g	0.42% 15.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Chickpeas VS Broadbeans per 5 oz

Compare the macro and micronutrient content in 5 oz of Chickpeas versus 5 oz of Broadbeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Chickpeas vs Broadbeans :

• 5 ounces of Chickpeas have 1.6 times more Vitamin B5, 1.5 times more Vitamin B6, 1.3 times more Vitamin B9, 2.9 times more Vitamin C and 16.4 times more Vitamin E than Broadbeans .
• While 5 oz of Raw Broadbeans contain 1.6 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw Chickpeas .
• Both Chickpeas and Broadbeans provide similar amounts of Vitamin B1 and Vitamin K per five ounces.
• 5 ounces of Broadbeans have insufficient amounts of Vitamin C and Vitamin E
• Both Raw Chickpeas as well as Raw Broadbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Chickpeas vs Broadbeans :

• 5 ounces of Chickpeas have 1.3 times more Manganese than Broadbeans .
• While 5 oz of Raw Broadbeans contain 1.8 times more Calcium, 1.3 times more Copper, 1.6 times more Iron, 2.4 times more Magnesium, 1.7 times more Phosphorus, 1.5 times more Potassium and more Selenium than Raw Chickpeas .
• Both Chickpeas and Broadbeans contain similar levels of Zinc per five ounces.
• 5 ounces of Chickpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chickpeas have 3.9 times more Fat, 2.2 times more Omega 3, 4.5 times more Omega 6 and 1.9 times more Sugars than Broadbeans .
• While 5 oz of Raw Broadbeans contain 2 times more Fiber and 1.3 times more Protein than Raw Chickpeas .
• Both Chickpeas and Broadbeans offer comparable quantities of Energy and Carbohydrate per five ounces.