Comparing Nutrients in 100 grams Canned Broadbeans VS Boiled Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Canned Broadbeans	30%	3%	67%
Boiled Chickpeas	21%	14%	65%

Macro Nutrients

	Canned Broadbeans	Boiled Chickpeas	Recommended Dietary Allowance
Energy	2.45% 71kcal	5.66% 164kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	2.67% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	2.7% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.084g	6.55% 1.1g	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	21% 27.4g	130g per day for Men 19-50 years
Sugars	NA	6.62% 4.8g	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	20% 7.6g	38g per day for Men 19-50 years
Protein	9.77% 5.47g	16% 8.86g	56g per day for Men 19-50 years

Vitamins

	Canned Broadbeans	Boiled Chickpeas	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	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	4.85% 0.063mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6% 0.96mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.38% 0.12mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.46% 0.045mg	10.7% 0.14mg	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	43% 172μg	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	1.44% 1.3mg	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	2.33% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Broadbeans	Boiled Chickpeas	Recommended Dietary Allowance
Calcium	2.6% 26mg	4.9% 49mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	39% 0.35mg	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	36% 2.9mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	44.8% 1.03mg	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	24% 168mg	700mg per day for Men 19-50 years
Potassium	7.1% 242mg	8.56% 291mg	3400mg per day for Men 19-50 years
Selenium	3.27% 1.8μg	6.73% 3.7μg	55μg per day for Men 19-50 years
Sodium	30% 453mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	5.64% 0.62mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	2.17% 80.3g	1.63% 60.2g	3700g per day for Men 19-50 years

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

• Canned Broadbeans have 1.8 times more Vitamin B3 and 1.4 times more Vitamin C than Boiled Chickpeas .
• While Boiled Chickpeas contain 5.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.4 times more Vitamin B5, 3.1 times more Vitamin B6 and 5.2 times more Vitamin B9 than Canned Broadbeans .
• Both Canned Broadbeans as well as Boiled Chickpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Broadbeans vs Boiled Chickpeas :

• Canned Broadbeans have 64.7 times more Sodium and 1.3 times more Water than Boiled Chickpeas .
• While Boiled Chickpeas contain 1.9 times more Calcium, 3.2 times more Copper, 2.9 times more Iron, 1.5 times more Magnesium, 3.6 times more Manganese, 2.1 times more Phosphorus, 2.1 times more Selenium and 2.5 times more Zinc than Canned Broadbeans .
• Both Canned Broadbeans and Boiled Chickpeas have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled Chickpeas contain 2.3 times more Energy, 11.8 times more Fat, 6.1 times more Omega 3, 13.3 times more Omega 6, 2.2 times more Carbohydrate, 2.1 times more Fiber and 1.6 times more Protein than Canned Broadbeans .
• Both Canned Broadbeans as well as Boiled Chickpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.