Comparing Nutrients in 7 ounces Canned Broadbeans VS Boiled Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Canned Broadbeans	30%	3%	67%
Boiled Chickpeas	21%	14%	65%

Macro Nutrients

	Canned Broadbeans	Boiled Chickpeas	Recommended Dietary Allowance
Energy	4.86% 141kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	5.3% 5.14g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	1.67% 0.53g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	5.33% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	13% 2.2g	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	42% 54.4g	130g per day for Men 19-50 years
Sugars	NA	13% 9.53g	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	39.7% 15g	38g per day for Men 19-50 years
Protein	19.4% 11g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Canned Broadbeans	Boiled Chickpeas	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	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	6.52% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.72% 0.24mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	21.2% 0.28mg	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	85.3% 341μg	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	2.87% 2.58mg	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	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Broadbeans	Boiled Chickpeas	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	77.6% 0.7mg	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	71.7% 5.74mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	89% 2.04mg	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	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	13.4% 7.34μg	55μg per day for Men 19-50 years
Sodium	60% 899mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	4.3% 159g	3.23% 119g	3700g per day for Men 19-50 years

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

• Canned Broadbeans have 1.8 times more Vitamin B3 and 1.4 times more Vitamin C than Boiled Chickpeas .
• While Boiled Chickpeas contain 5.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.4 times more Vitamin B5, 3.1 times more Vitamin B6 and 5.2 times more Vitamin B9 than Canned Broadbeans .
• Both Canned Broadbeans as well as Boiled Chickpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Broadbeans vs Boiled Chickpeas :

• Canned Broadbeans have 64.7 times more Sodium and 1.3 times more Water than Boiled Chickpeas .
• While Boiled Chickpeas contain 1.9 times more Calcium, 3.2 times more Copper, 2.9 times more Iron, 1.5 times more Magnesium, 3.6 times more Manganese, 2.1 times more Phosphorus, 2.1 times more Selenium and 2.5 times more Zinc than Canned Broadbeans .
• Both Canned Broadbeans and Boiled Chickpeas have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Chickpeas contain 2.3 times more Energy, 11.8 times more Fat, 6.1 times more Omega 3, 13.3 times more Omega 6, 2.2 times more Carbohydrate, 2.1 times more Fiber and 1.6 times more Protein than Canned Broadbeans .
• Both Canned Broadbeans as well as Boiled Chickpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.