Comparing Nutrients in 7 ounces Canned Chickpeas Rinsed VS Boiled Catjang Cowpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas Rinsed	20%	16%	64%
Boiled Catjang Cowpeas with Salt	27%	5%	68%

Macro Nutrients

	Canned Chickpeas Rinsed	Boiled Catjang Cowpeas with Salt	Recommended Dietary Allowance
Energy	9.44% 274kcal	8% 232kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.32% 0.42g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	31% 40.3g	130g per day for Men 19-50 years
Sugars	11% 7.94g	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	33% 12.5g	19% 7.14g	38g per day for Men 19-50 years
Protein	25% 14g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas Rinsed	Boiled Catjang Cowpeas with Salt	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	4.13% 0.05mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.55% 0.25mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	14% 0.18mg	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	20.3% 81.4μg	70.4% 282μg	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	0.22% 0.2mg	0.88% 0.79mg	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	3.84% 0.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas Rinsed	Boiled Catjang Cowpeas with Salt	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	59.8% 0.54mg	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	24.3% 1.94mg	75.7% 6.05mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	41% 0.94mg	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	22.7% 159mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	6.36% 216mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	11% 6.15μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	28% 421mg	33.7% 506mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	33.7% 3.7mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.74% 138g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Chickpeas Rinsed vs Boiled Catjang Cowpeas with Salt:

• Canned Chickpeas , Rinsed Solids have 1.3 times more Vitamin B6 than Boiled Catjang Cowpeas with Salt.
• While Boiled Catjang Cowpeas with Salt contain 6.5 times more Vitamin B1, 3.1 times more Vitamin B2, 5.7 times more Vitamin B3 and 3.5 times more Vitamin B9 than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids as well as Boiled Catjang Cowpeas with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Chickpeas Rinsed vs Boiled Catjang Cowpeas with Salt:

• Canned Chickpeas , Rinsed Solids have 1.7 times more Calcium, 1.7 times more Manganese and 1.2 times more Selenium than Boiled Catjang Cowpeas with Salt.
• While Boiled Catjang Cowpeas with Salt contain 3.1 times more Iron, 4 times more Magnesium, 1.8 times more Phosphorus, 3.4 times more Potassium and 3.2 times more Zinc than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Boiled Catjang Cowpeas with Salt have similar amounts of Copper, Sodium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Chickpeas , Rinsed Solids have 3.5 times more Fat, 4.8 times more Omega 6 and 1.8 times more Fiber than Boiled Catjang Cowpeas with Salt.
• While Boiled Catjang Cowpeas with Salt contain 3.1 times more Omega 3 than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Boiled Catjang Cowpeas with Salt have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
• Both Canned Chickpeas , Rinsed Solids as well as Boiled Catjang Cowpeas with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.