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

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas	20%	17%	63%
Boiled Common Cowpeas with Salt	26%	4%	70%

Macro Nutrients

	Canned Chickpeas	Boiled Common Cowpeas with Salt	Recommended Dietary Allowance
Energy	4.8% 139kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.77g	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	5.48% 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	17.3% 22.5g	16% 20.8g	130g per day for Men 19-50 years
Sugars	5.53% 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	17% 6.4g	17% 6.5g	38g per day for Men 19-50 years
Protein	12.6% 7.05g	14% 7.73g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas	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	2.25% 0.027mg	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	0.88% 0.14mg	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	12% 48μg	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	Boiled Common Cowpeas with Salt	Recommended Dietary Allowance
Calcium	4.5% 45mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	28% 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	13.4% 1.07mg	31.4% 2.5mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	12.6% 53mg	420mg per day for Men 19-50 years
Manganese	36.8% 0.85mg	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	12% 85mg	22.3% 156mg	700mg per day for Men 19-50 years
Potassium	3.7% 126mg	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	16.4% 246mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	5.73% 0.63mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	1.8% 66.7g	1.9% 70g	3700g per day for Men 19-50 years

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

• Canned Chickpeas , Solids have 2 times more Vitamin K than Boiled Common Cowpeas with Salt.
• While Boiled Common Cowpeas with Salt contain 7.5 times more Vitamin B1, 3.7 times more Vitamin B2, 3.5 times more Vitamin B3 and 4.3 times more Vitamin B9 than Canned Chickpeas , Solids.
• Both Canned Chickpeas , Solids and Boiled Common Cowpeas with Salt have similar amounts of Vitamin B6 and Vitamin E per 100 g.
• Both Canned Chickpeas , 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 vs Boiled Common Cowpeas with Salt:

• Canned Chickpeas , Solids have 1.9 times more Calcium, 1.8 times more Manganese and 1.2 times more Selenium than Boiled Common Cowpeas with Salt.
• While Boiled Common Cowpeas with Salt contain 2.3 times more Iron, 2 times more Magnesium, 1.8 times more Phosphorus, 2.2 times more Potassium and 2 times more Zinc than Canned Chickpeas , Solids.
• Both Canned Chickpeas , 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 , Solids have 5.2 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 , Solids.
• Both Canned Chickpeas , Solids and Boiled Common Cowpeas with Salt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 g.
• Both Canned Chickpeas , Solids as well as Boiled Common Cowpeas with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.