Comparing Nutrients in 100 grams Canned Broadbeans VS Canned Chickpeas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Broadbeans	30%	3%	67%
Canned Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Canned Broadbeans	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Energy	2.45% 71kcal	3.03% 88kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	2.06% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.084g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.55% 12.4g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	NA	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	9.74% 3.7g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	9.77% 5.47g	8.8% 4.9g	56g per day for Men 19-50 years

Vitamins

	Canned Broadbeans	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	2.67% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	1.15% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6% 0.96mg	0.81% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.38% 0.12mg	5.98% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.46% 0.045mg	36.4% 0.47mg	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	8.25% 33μg	6.25% 25μg	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% 1.8mg	0.11% 0.1mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Broadbeans	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	2.6% 26mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	17% 0.15mg	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	12.5% 1mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	35.6% 0.82mg	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	11.3% 79mg	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	7.1% 242mg	4.24% 144mg	3400mg per day for Men 19-50 years
Selenium	3.27% 1.8μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	30% 453mg	18.5% 278mg	1500mg per day for Men 19-50 years
Zinc	5.64% 0.62mg	6.27% 0.69mg	11mg per day for Men 19-50 years
Water	2.17% 80.3g	2.12% 78.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Broadbeans VS Canned Chickpeas with Liquids per 100 g

Compare the macro and micronutrient content in 100 g of Canned Broadbeans versus 100 g of Canned Chickpeas with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Broadbeans vs Canned Chickpeas with Liquids:

• 100 grams of Canned Broadbeans have 3.3 times more Vitamin B2, 7.4 times more Vitamin B3, 1.3 times more Vitamin B9 and 18 times more Vitamin C than Canned Chickpeas with Liquids.
• While 100 g of Canned Chickpeas Solids and Liquids contain 1.6 times more Vitamin B1, 2.5 times more Vitamin B5 and 10.5 times more Vitamin B6 than Canned Broadbeans .
• 100 grams of Canned Broadbeans have insufficient amounts of Vitamin B1
• 100 grams of Canned Chickpeas with Liquids have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Canned Broadbeans as well as Canned Chickpeas Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Broadbeans vs Canned Chickpeas with Liquids:

• 100 grams of Canned Broadbeans have 1.7 times more Potassium and 1.6 times more Sodium than Canned Chickpeas with Liquids.
• While 100 g of Canned Chickpeas Solids and Liquids contain 1.3 times more Calcium, 1.4 times more Copper and 2.8 times more Manganese than Canned Broadbeans .
• Both Canned Broadbeans and Canned Chickpeas with Liquids contain similar levels of Iron, Magnesium, Phosphorus, Selenium, Zinc and Water per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Canned Chickpeas Solids and Liquids contain 8.9 times more Fat, 4.7 times more Omega 3 and 10.1 times more Omega 6 than Canned Broadbeans .
• Both Canned Broadbeans and Canned Chickpeas with Liquids offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 grams.
• 100 grams of Canned Broadbeans provide inadequate amounts of Omega 3 and Omega 6