Comparing Nutrients in 7 ounces Broccoli VS Canned Chickpeas Rinsed

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Canned Chickpeas Rinsed	20%	16%	64%

Macro Nutrients

	Broccoli	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	9.44% 274kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1.32% 0.42g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	35% 45.4g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	11% 7.94g	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	1.86% 1.35g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	33% 12.5g	38g per day for Men 19-50 years
Protein	10% 5.6g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	1.55% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	31.3% 125μg	20.3% 81.4μg	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	197% 177mg	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	10.3% 1.55mg	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Calcium	9.33% 93mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	55% 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	18% 1.45mg	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	69% 1.6mg	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	18.7% 131mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	6.36% 216mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	28% 421mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	4.8% 177g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Canned Chickpeas Rinsed:

• Raw Broccoli has 31 times more Vitamin A, 2.8 times more Vitamin B1, 7.8 times more Vitamin B2, 5.1 times more Vitamin B3, 1.5 times more Vitamin B6, 1.5 times more Vitamin B9, 892 times more Vitamin C, 2.7 times more Vitamin E and 29.9 times more Vitamin K than Canned Chickpeas , Rinsed Solids.
• Both Raw Broccoli as well as Canned Chickpeas , Rinsed Solids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Canned Chickpeas Rinsed:

• Raw Broccoli has 2.9 times more Potassium and 1.3 times more Water than Canned Chickpeas , Rinsed Solids.
• While Canned Chickpeas , Rinsed Solids contain 5.1 times more Copper, 1.3 times more Iron, 3.8 times more Manganese, 6.4 times more Sodium and 1.4 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Canned Chickpeas , Rinsed Solids have similar amounts of Calcium, Magnesium, Phosphorus and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 1.8 times more Omega 3 than Canned Chickpeas , Rinsed Solids.
• While Canned Chickpeas , Rinsed Solids contain 4.1 times more Energy, 6.7 times more Fat, 18.9 times more Omega 6, 3.4 times more Carbohydrate, 2.4 times more Sugars, 2.4 times more Fiber and 2.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Canned Chickpeas , Rinsed Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.