Comparing Nutrients in 100 grams Boiled Broadbeans VS Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Broadbeans	27%	3%	70%
Chickpeas	21%	14%	65%

Macro Nutrients

	Boiled Broadbeans	Chickpeas	Recommended Dietary Allowance
Energy	3.8% 110kcal	13% 378kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	6.23% 6.04g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.066g	1.9% 0.6g	32g per day for Men 19-50 years
Omega 3	0.75% 0.012g	6.38% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	15.5% 2.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	48.4% 63g	130g per day for Men 19-50 years
Sugars	2.5% 1.82g	14.8% 10.7g	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	14.2% 5.4g	32% 12g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broadbeans	Chickpeas	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	39.8% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.85% 0.089mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.44% 0.71mg	9.63% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.14% 0.16mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.54% 0.072mg	41% 0.54mg	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	26% 104μg	139% 557μg	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	0.33% 0.3mg	4.44% 4mg	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	0.13% 0.02mg	5.47% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.4% 2.9μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broadbeans	Chickpeas	Recommended Dietary Allowance
Calcium	3.6% 36mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	28.8% 0.26mg	73% 0.66mg	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	18.8% 1.5mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	19% 79mg	420mg per day for Men 19-50 years
Manganese	18.3% 0.42mg	93% 2.13mg	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	18% 125mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	7.9% 268mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	4.73% 2.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	25% 2.76mg	11mg per day for Men 19-50 years
Water	1.93% 71.5g	0.21% 7.68g	3700g per day for Men 19-50 years

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

• Raw Chickpeas contain 4.9 times more Vitamin B1, 2.4 times more Vitamin B2, 2.2 times more Vitamin B3, 10.1 times more Vitamin B5, 7.4 times more Vitamin B6, 5.4 times more Vitamin B9, 13.3 times more Vitamin C, 41 times more Vitamin E and 3.1 times more Vitamin K than Boiled Broadbeans .
• Both Boiled Broadbeans as well as Raw Chickpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broadbeans vs Chickpeas :

• Boiled Broadbeans have more Selenium and 9.3 times more Water than Raw Chickpeas .
• While Raw Chickpeas contain 1.6 times more Calcium, 2.5 times more Copper, 2.9 times more Iron, 1.8 times more Magnesium, 5.1 times more Manganese, 2 times more Phosphorus, 2.7 times more Potassium, 4.8 times more Sodium and 2.7 times more Zinc than Boiled Broadbeans .

Comparison of macro-nutrients per 100 grams:

• Raw Chickpeas contain 3.4 times more Energy, 15.1 times more Fat, 9.1 times more Saturated Fat, 8.5 times more Omega 3, 17.3 times more Omega 6, 3.2 times more Carbohydrate, 5.9 times more Sugars, 2.3 times more Fiber and 2.7 times more Protein than Boiled Broadbeans .
• Both Boiled Broadbeans as well as Raw Chickpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.