Comparing Nutrients in 100 grams Canned Chickpeas VS Boiled Chickpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas	20%	17%	63%
Boiled Chickpeas with Salt	21%	14%	65%

Macro Nutrients

	Canned Chickpeas	Boiled Chickpeas with Salt	Recommended Dietary Allowance
Energy	4.8% 139kcal	5.66% 164kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.77g	2.67% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	2.25% 0.036g	2.7% 0.043g	1.6g per day for Men 19-50 years
Omega 6	5.48% 0.93g	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	17.3% 22.5g	21% 27.4g	130g per day for Men 19-50 years
Sugars	5.53% 4g	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	17% 6.4g	20% 7.6g	38g per day for Men 19-50 years
Protein	12.6% 7.05g	16% 8.86g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas	Boiled Chickpeas 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	2.25% 0.027mg	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.15% 0.015mg	4.85% 0.063mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.88% 0.14mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.92% 0.12mg	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	12% 48μg	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	0.11% 0.1mg	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	1.93% 0.29mg	2.33% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas	Boiled Chickpeas with Salt	Recommended Dietary Allowance
Calcium	4.5% 45mg	4.9% 49mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	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	13.4% 1.07mg	36% 2.9mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	36.8% 0.85mg	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	12% 85mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	3.7% 126mg	8.56% 291mg	3400mg per day for Men 19-50 years
Selenium	5.64% 3.1μg	6.73% 3.7μg	55μg per day for Men 19-50 years
Sodium	16.4% 246mg	16% 243mg	1500mg per day for Men 19-50 years
Zinc	5.73% 0.63mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	1.8% 66.7g	1.63% 60.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Chickpeas VS Boiled Chickpeas with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Canned Chickpeas versus 100 g of Boiled Chickpeas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 g of Boiled Chickpeas with Salt contain 4.3 times more Vitamin B1, 4.2 times more Vitamin B2, 3.8 times more Vitamin B3 and 3.6 times more Vitamin B9 than Canned Chickpeas , Solids.
• Both Canned Chickpeas and Boiled Chickpeas with Salt provide similar amounts of Vitamin B6 and Vitamin K per 100 grams.
• 100 grams of Canned Chickpeas have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• Both Canned Chickpeas , Solids as well as Boiled Chickpeas with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 g of Boiled Chickpeas with Salt contain 1.4 times more Copper, 2.7 times more Iron, 1.8 times more Magnesium, 2 times more Phosphorus, 2.3 times more Potassium and 2.4 times more Zinc than Canned Chickpeas , Solids.
• Both Canned Chickpeas and Boiled Chickpeas with Salt contain similar levels of Calcium, Manganese, Selenium and Sodium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled Chickpeas with Salt contain 1.3 times more Protein than Canned Chickpeas , Solids.
• Both Canned Chickpeas and Boiled Chickpeas with Salt offer comparable quantities of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Sugars and Fiber per 100 grams.