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

Macros Ratio

	Protein	Fat	Carbs
Boiled Lentils with Salt	31%	3%	66%
Canned Chickpeas Rinsed	20%	16%	64%

Macro Nutrients

	Boiled Lentils with Salt	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Energy	7.8% 226kcal	9.44% 274kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	1.32% 0.42g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	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	30% 38.8g	35% 45.4g	130g per day for Men 19-50 years
Sugars	4.93% 3.57g	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	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	41.3% 15.7g	33% 12.5g	38g per day for Men 19-50 years
Protein	32% 18g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Lentils with Salt	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	1.55% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 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	89.8% 359μg	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	3.3% 2.98mg	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	1.46% 0.22mg	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lentils with Salt	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	55.3% 0.5mg	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	82.6% 6.6mg	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	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	51% 357mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	21.5% 732mg	6.36% 216mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	31.5% 472mg	28% 421mg	1500mg per day for Men 19-50 years
Zinc	23% 2.52mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	3.74% 138g	3.6% 133g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Boiled Lentils with Salt have 6.8 times more Vitamin B1, 4.9 times more Vitamin B2, 8.5 times more Vitamin B3, 1.5 times more Vitamin B6 and 4.4 times more Vitamin B9 than Canned Chickpeas Rinsed.
• While 7 oz of Canned Chickpeas , Rinsed Solids contain 2 times more Vitamin K than Boiled Lentils with Salt.
• 7 ounces of Boiled Lentils with Salt have insufficient amounts of Vitamin K
• 7 ounces of Canned Chickpeas Rinsed have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Boiled Lentils with Salt as well as Canned Chickpeas , Rinsed 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 Lentils with Salt vs Canned Chickpeas Rinsed:

• 7 ounces of Boiled Lentils with Salt have 3.4 times more Iron, 1.5 times more Magnesium, 2.3 times more Phosphorus, 3.4 times more Potassium and 2.2 times more Zinc than Canned Chickpeas Rinsed.
• While 7 oz of Canned Chickpeas , Rinsed Solids contain 2.3 times more Calcium and 1.6 times more Manganese than Boiled Lentils with Salt.
• Both Boiled Lentils with Salt and Canned Chickpeas Rinsed contain similar levels of Copper, Selenium and Sodium per seven ounces.
• 7 ounces of Boiled Lentils with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Lentils with Salt have 1.3 times more Fiber and 1.3 times more Protein than Canned Chickpeas Rinsed.
• While 7 oz of Canned Chickpeas , Rinsed Solids contain 6.5 times more Fat, 6.8 times more Omega 6 and 2.2 times more Sugars than Boiled Lentils with Salt.
• Both Boiled Lentils with Salt and Canned Chickpeas Rinsed offer comparable quantities of Energy, Omega 3 and Carbohydrate per seven ounces.
• 7 ounces of Boiled Lentils with Salt provide inadequate amounts of Omega 6