Comparing Nutrients in 100 grams Canned Chickpeas Rinsed VS Boiled Common Cowpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas Rinsed	20%	16%	64%
Boiled Common Cowpeas with Salt	26%	4%	70%

Macro Nutrients

	Canned Chickpeas Rinsed	Boiled Common Cowpeas with Salt	Recommended Dietary Allowance
Energy	4.76% 138kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	2.55% 2.47g	0.55% 0.53g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	2.25% 0.036g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	5.45% 0.93g	0.84% 0.14g	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	16% 20.8g	130g per day for Men 19-50 years
Sugars	5.5% 4g	4.55% 3.3g	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	17% 6.5g	38g per day for Men 19-50 years
Protein	12.6% 7.04g	14% 7.73g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas Rinsed	Boiled Common Cowpeas with Salt	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	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.15% 0.015mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.78% 0.13mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.92% 0.12mg	7.7% 0.1mg	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	52% 208μg	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	0.44% 0.4mg	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	1.93% 0.29mg	1.87% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas Rinsed	Boiled Common Cowpeas with Salt	Recommended Dietary Allowance
Calcium	4.3% 43mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	29.8% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.075% 3μg	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	31.4% 2.5mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	12.6% 53mg	420mg per day for Men 19-50 years
Manganese	34.8% 0.8mg	20.7% 0.48mg	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	22.3% 156mg	700mg per day for Men 19-50 years
Potassium	3.2% 109mg	8.18% 278mg	3400mg per day for Men 19-50 years
Selenium	5.64% 3.1μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	14% 212mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1.9% 70g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Chickpeas Rinsed vs Boiled Common Cowpeas with Salt:

• Canned Chickpeas , Rinsed Solids have 2 times more Vitamin K than Boiled Common Cowpeas with Salt.
• While Boiled Common Cowpeas with Salt contain 8.1 times more Vitamin B1, 3.7 times more Vitamin B2, 4 times more Vitamin B3 and 5.1 times more Vitamin B9 than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Boiled Common Cowpeas with Salt have similar amounts of Vitamin B6 and Vitamin E per 100 g.
• Both Canned Chickpeas , Rinsed Solids as well as Boiled Common Cowpeas with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Chickpeas Rinsed vs Boiled Common Cowpeas with Salt:

• Canned Chickpeas , Rinsed Solids have 1.8 times more Calcium, 1.7 times more Manganese and 1.2 times more Selenium than Boiled Common Cowpeas with Salt.
• While Boiled Common Cowpeas with Salt contain 2.6 times more Iron, 2.2 times more Magnesium, 2 times more Phosphorus, 2.6 times more Potassium and 2.2 times more Zinc than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Boiled Common Cowpeas with Salt have similar amounts of Copper, Sodium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Chickpeas , Rinsed Solids have 4.7 times more Fat, 6.5 times more Omega 6 and 1.2 times more Sugars than Boiled Common Cowpeas with Salt.
• While Boiled Common Cowpeas with Salt contain 2.3 times more Omega 3 than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Boiled Common Cowpeas with Salt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 g.
• Both Canned Chickpeas , Rinsed Solids as well as Boiled Common Cowpeas with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.