Comparing Nutrients in 100 grams Broadbeans VS Canned Chickpeas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Broadbeans	30%	4%	66%
Canned Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Broadbeans	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Energy	11.8% 341kcal	3.03% 88kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	2.88% 0.046g	2.06% 0.033g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	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	45% 58.3g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	7.86% 5.7g	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	65.8% 25g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	46.6% 26g	8.8% 4.9g	56g per day for Men 19-50 years

Vitamins

	Broadbeans	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	2.67% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	1.15% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	0.81% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	5.98% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	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	106% 423μg	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	1.56% 1.4mg	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	0.33% 0.05mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broadbeans	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	10.3% 103mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	92% 0.82mg	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	83.8% 6.7mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	45.7% 192mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	70.7% 1.63mg	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	60% 421mg	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	31.2% 1062mg	4.24% 144mg	3400mg per day for Men 19-50 years
Selenium	15% 8.2μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	18.5% 278mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	6.27% 0.69mg	11mg per day for Men 19-50 years
Water	0.3% 11g	2.12% 78.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of 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 Broadbeans vs Canned Chickpeas with Liquids:

• 100 grams of Broadbeans have 17.3 times more Vitamin B1, 22.2 times more Vitamin B2, 21.8 times more Vitamin B3, 3.3 times more Vitamin B5 and 16.9 times more Vitamin B9 than Canned Chickpeas with Liquids.
• While 100 g of Canned Chickpeas Solids and Liquids contain 1.3 times more Vitamin B6 than Raw Broadbeans .
• 100 grams of Canned Chickpeas with Liquids have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Broadbeans as well as Canned Chickpeas Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Broadbeans have 2.9 times more Calcium, 5.4 times more Copper, 5.4 times more Iron, 7.1 times more Magnesium, 2 times more Manganese, 5.3 times more Phosphorus, 7.4 times more Potassium, 4.1 times more Selenium and 4.6 times more Zinc than Canned Chickpeas with Liquids.
• While 100 g of Canned Chickpeas Solids and Liquids contain 21.4 times more Sodium and 7.2 times more Water than Raw Broadbeans .

Comparison of macro-nutrients per 100 grams:

• 100 grams of Broadbeans have 3.9 times more Energy, 1.4 times more Omega 3, 4.3 times more Carbohydrate, 5.7 times more Fiber and 5.3 times more Protein than Canned Chickpeas with Liquids.
• While 100 g of Canned Chickpeas Solids and Liquids contain 1.3 times more Fat and 1.5 times more Omega 6 than Raw Broadbeans .