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

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas	20%	17%	63%
Boiled Chickpeas with Salt	21%	14%	65%

Macro Nutrients

	Canned Chickpeas	Boiled Chickpeas with Salt	Recommended Dietary Allowance
Energy	9.5% 276kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	5.3% 5.14g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.42g	1.67% 0.53g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	5.33% 0.085g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	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	34.4% 44.7g	42% 54.4g	130g per day for Men 19-50 years
Sugars	11% 7.96g	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	33.4% 12.7g	39.7% 15g	38g per day for Men 19-50 years
Protein	25% 14g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas	Boiled Chickpeas 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	4.47% 0.054mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.74% 0.28mg	6.52% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	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	24% 95μg	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	0.22% 0.2mg	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	3.84% 0.58mg	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas	Boiled Chickpeas with Salt	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	55.8% 0.5mg	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	26.5% 2.12mg	71.7% 5.74mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	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	24% 169mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	11% 6.15μg	13.4% 7.34μg	55μg per day for Men 19-50 years
Sodium	32.5% 488mg	32% 482mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	3.58% 132g	3.23% 119g	3700g per day for Men 19-50 years

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

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

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

• 7 oz of Boiled Chickpeas with Salt contain 4.3 times more Vitamin B1, 4.2 times more Vitamin B2, 3.8 times more Vitamin B3 and 3.6 times more Vitamin B9 than Canned Chickpeas , Solids.
• Both Canned Chickpeas and Boiled Chickpeas with Salt provide similar amounts of Vitamin B6 and Vitamin K per seven ounces.
• 7 ounces of Canned Chickpeas have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• Both Canned Chickpeas , Solids as well as Boiled Chickpeas with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 oz of Boiled Chickpeas with Salt contain 1.4 times more Copper, 2.7 times more Iron, 1.8 times more Magnesium, 2 times more Phosphorus, 2.3 times more Potassium and 2.4 times more Zinc than Canned Chickpeas , Solids.
• Both Canned Chickpeas and Boiled Chickpeas with Salt contain similar levels of Calcium, Manganese, Selenium and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

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