Comparing Nutrients in 7 ounces Boiled Chickpeas VS Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Chickpeas	21%	14%	65%
Chickpeas	21%	14%	65%

Macro Nutrients

	Boiled Chickpeas	Chickpeas	Recommended Dietary Allowance
Energy	11.2% 325kcal	26% 750kcal	2900kcal per day for Men 19-50 years
Fat	5.3% 5.14g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.53g	3.74% 1.2g	32g per day for Men 19-50 years
Omega 3	5.33% 0.085g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	30.7% 5.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	96% 125g	130g per day for Men 19-50 years
Sugars	13% 9.53g	29.3% 21.2g	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	39.7% 15g	63.7% 24.2g	38g per day for Men 19-50 years
Protein	31.4% 17.6g	72.5% 40.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Chickpeas	Chickpeas	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.52% 1.04mg	19% 3.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	63% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.2% 0.28mg	81.7% 1.06mg	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	85.3% 341μg	276% 1105μg	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	2.87% 2.58mg	8.8% 7.94mg	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	4.63% 0.69mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chickpeas	Chickpeas	Recommended Dietary Allowance
Calcium	9.72% 97mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	77.6% 0.7mg	145% 1.3mg	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	71.7% 5.74mg	107% 8.55mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	37.3% 157mg	420mg per day for Men 19-50 years
Manganese	89% 2.04mg	184% 4.23mg	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	47.6% 333mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	42% 1425mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.34μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	49.8% 5.48mg	11mg per day for Men 19-50 years
Water	3.23% 119g	0.41% 15.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chickpeas VS Chickpeas per 7 oz

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

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

• 7 oz of Raw Chickpeas contain 4.1 times more Vitamin B1, 3.4 times more Vitamin B2, 2.9 times more Vitamin B3, 5.6 times more Vitamin B5, 3.8 times more Vitamin B6, 3.2 times more Vitamin B9, 3.1 times more Vitamin C, 2.3 times more Vitamin E and 2.3 times more Vitamin K than Boiled Chickpeas .
• 7 ounces of Boiled Chickpeas have insufficient amounts of Vitamin C
• Both Boiled Chickpeas as well as Raw Chickpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Chickpeas vs Chickpeas :

• 7 ounces of Boiled Chickpeas have more Selenium than Chickpeas .
• While 7 oz of Raw Chickpeas contain 1.9 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium, 2.1 times more Manganese, 1.5 times more Phosphorus, 2.5 times more Potassium and 1.8 times more Zinc than Boiled Chickpeas .
• Both Boiled Chickpeas and Chickpeas contain similar levels of Calcium per seven ounces.
• 7 ounces of Chickpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Chickpeas contain 2.3 times more Energy, 2.3 times more Fat, 2.4 times more Omega 3, 2.4 times more Omega 6, 2.3 times more Carbohydrate, 2.2 times more Sugars, 1.6 times more Fiber and 2.3 times more Protein than Boiled Chickpeas .