Comparing Nutrients in 7 ounces Canned Broadbeans VS Canned Chickpeas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Broadbeans	30%	3%	67%
Canned Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Canned Broadbeans	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Energy	4.86% 141kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	4% 3.87g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	1.27% 0.4g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	4.1% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	9.9% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	20.6% 26.8g	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	19.3% 7.34g	23% 8.73g	38g per day for Men 19-50 years
Protein	19.4% 11g	17.4% 9.76g	56g per day for Men 19-50 years

Vitamins

	Canned Broadbeans	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.72% 0.24mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	72.2% 0.94mg	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	16.4% 65.5μg	12.4% 49.6μg	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	3.97% 3.57mg	0.22% 0.2mg	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	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 Broadbeans	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	33.7% 0.3mg	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	25% 2mg	30.5% 2.44mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	70.6% 1.62mg	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	22.4% 157mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	60% 899mg	36.8% 552mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	4.3% 159g	4.2% 156g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Broadbeans VS Canned Chickpeas with Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Broadbeans versus 7 oz of Canned Chickpeas with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Broadbeans vs Canned Chickpeas with Liquids:

• 7 ounces of Canned Broadbeans have 3.3 times more Vitamin B2, 7.4 times more Vitamin B3, 1.3 times more Vitamin B9 and 18 times more Vitamin C than Canned Chickpeas with Liquids.
• While 7 oz of Canned Chickpeas Solids and Liquids contain 1.6 times more Vitamin B1, 2.5 times more Vitamin B5 and 10.5 times more Vitamin B6 than Canned Broadbeans .
• 7 ounces of Canned Broadbeans have insufficient amounts of Vitamin B1
• 7 ounces of Canned Chickpeas with Liquids have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Canned Broadbeans as well as Canned Chickpeas Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Broadbeans vs Canned Chickpeas with Liquids:

• 7 ounces of Canned Broadbeans have 1.7 times more Potassium and 1.6 times more Sodium than Canned Chickpeas with Liquids.
• While 7 oz of Canned Chickpeas Solids and Liquids contain 1.3 times more Calcium, 1.4 times more Copper and 2.8 times more Manganese than Canned Broadbeans .
• Both Canned Broadbeans and Canned Chickpeas with Liquids contain similar levels of Iron, Magnesium, Phosphorus, Selenium, Zinc and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Chickpeas Solids and Liquids contain 8.9 times more Fat, 4.7 times more Omega 3 and 10.1 times more Omega 6 than Canned Broadbeans .
• Both Canned Broadbeans and Canned Chickpeas with Liquids offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per seven ounces.
• 7 ounces of Canned Broadbeans provide inadequate amounts of Omega 3 and Omega 6