Comparing Nutrients in 7 ounces Boiled Broadbeans with Salt VS Canned Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Broadbeans with Salt	27%	3%	70%
Canned Chickpeas	20%	17%	63%

Macro Nutrients

	Boiled Broadbeans with Salt	Canned Chickpeas	Recommended Dietary Allowance
Energy	7.53% 218kcal	9.5% 276kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	1.33% 0.42g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	11% 1.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	34.4% 44.7g	130g per day for Men 19-50 years
Sugars	5% 3.6g	11% 7.96g	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	28.2% 10.7g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	27% 15g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Broadbeans with Salt	Canned 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	16% 0.19mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	1.74% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.23% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	17.7% 0.23mg	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	51.6% 206μg	24% 95μg	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	0.66% 0.6mg	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	0.26% 0.04mg	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.75μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broadbeans with Salt	Canned Chickpeas	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	55.8% 0.5mg	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	37.2% 2.98mg	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	36.3% 0.84mg	73% 1.68mg	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	35.4% 248mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	15.6% 532mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	18.2% 2mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	3.84% 142g	3.58% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broadbeans with Salt VS Canned Chickpeas per 7 oz

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

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

• 7 ounces of Boiled Broadbeans with Salt have 3.6 times more Vitamin B1, 5.9 times more Vitamin B2, 5.1 times more Vitamin B3 and 2.2 times more Vitamin B9 than Canned Chickpeas .
• While 7 oz of Canned Chickpeas , Solids contain 1.6 times more Vitamin B6 than Boiled Broadbeans with Salt.
• Both Boiled Broadbeans with Salt and Canned Chickpeas provide similar amounts of Vitamin K per seven ounces.
• 7 ounces of Canned Chickpeas have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Boiled Broadbeans with Salt as well as Canned Chickpeas , Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Boiled Broadbeans with Salt have 1.4 times more Iron, 1.7 times more Magnesium, 1.5 times more Phosphorus, 2.1 times more Potassium and 1.6 times more Zinc than Canned Chickpeas .
• While 7 oz of Canned Chickpeas , Solids contain 2 times more Manganese than Boiled Broadbeans with Salt.
• Both Boiled Broadbeans with Salt and Canned Chickpeas contain similar levels of Calcium, Copper, Selenium and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Chickpeas , Solids contain 1.3 times more Energy, 6.9 times more Fat, 3 times more Omega 3, 6.1 times more Omega 6 and 2.2 times more Sugars than Boiled Broadbeans with Salt.
• Both Boiled Broadbeans with Salt and Canned Chickpeas offer comparable quantities of Carbohydrate, Fiber and Protein per seven ounces.
• 7 ounces of Boiled Broadbeans with Salt provide inadequate amounts of Omega 3 and Omega 6