Comparing Nutrients in 100 grams Canned Chickpeas Rinsed VS Canned low Salt Chickpeas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas Rinsed	20%	16%	64%
Canned low Salt Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Canned Chickpeas Rinsed	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Energy	4.76% 138kcal	3.03% 88kcal	2900kcal per day for Men 19-50 years
Fat	2.55% 2.47g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	2.25% 0.036g	2.06% 0.033g	1.6g per day for Men 19-50 years
Omega 6	5.45% 0.93g	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	17.6% 23g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	5.5% 4g	3.57% 2.6g	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	16.6% 6.3g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	12.6% 7.04g	8.8% 4.9g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas Rinsed	Canned low Salt 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	2.1% 0.025mg	2.67% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.15% 0.015mg	1.15% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.78% 0.13mg	0.81% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.98% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.92% 0.12mg	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	10.3% 41μg	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	0.11% 0.1mg	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	1.93% 0.29mg	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	1.83% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas Rinsed	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	4.3% 43mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	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	12.3% 0.98mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	34.8% 0.8mg	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	11.4% 80mg	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	3.2% 109mg	4.24% 144mg	3400mg per day for Men 19-50 years
Selenium	5.64% 3.1μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	14% 212mg	8.8% 132mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	6.27% 0.69mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.12% 78.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Chickpeas Rinsed vs Canned low Salt Chickpeas with Liquids:

• Canned Chickpeas , Rinsed Solids have 1.6 times more Vitamin B9, 1.5 times more Vitamin E and 1.5 times more Vitamin K than Canned Chickpeas Solids and Liquids low Salt.
• While Canned Chickpeas Solids and Liquids low Salt contain 1.3 times more Vitamin B1 and 4.1 times more Vitamin B6 than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Canned Chickpeas Solids and Liquids low Salt have similar amounts of Vitamin B2 per 100 g.
• Both Canned Chickpeas , Rinsed Solids as well as Canned Chickpeas Solids and Liquids low Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Chickpeas Rinsed vs Canned low Salt Chickpeas with Liquids:

• Canned Chickpeas , Rinsed Solids have 1.2 times more Calcium, 1.6 times more Copper, 1.6 times more Selenium and 1.6 times more Sodium than Canned Chickpeas Solids and Liquids low Salt.
• While Canned Chickpeas Solids and Liquids low Salt contain 1.3 times more Iron and 1.3 times more Potassium than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Canned Chickpeas Solids and Liquids low Salt have similar amounts of Magnesium, Manganese, Phosphorus, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Chickpeas , Rinsed Solids have 1.6 times more Energy, 1.3 times more Fat, 1.7 times more Carbohydrate, 1.5 times more Sugars, 1.4 times more Fiber and 1.4 times more Protein than Canned Chickpeas Solids and Liquids low Salt.
• Both Canned Chickpeas , Rinsed Solids and Canned Chickpeas Solids and Liquids low Salt have similar amounts of Omega 3 and Omega 6 per 100 g.
• Both Canned Chickpeas , Rinsed Solids as well as Canned Chickpeas Solids and Liquids low Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.