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

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas with Liquids	22%	19%	59%
Boiled Common Cowpeas	26%	4%	70%

Macro Nutrients

	Canned Chickpeas with Liquids	Boiled Common Cowpeas	Recommended Dietary Allowance
Energy	3.03% 88kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.95g	0.55% 0.53g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	2.06% 0.033g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	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	10.4% 13.5g	16% 20.8g	130g per day for Men 19-50 years
Sugars	NA	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	11.6% 4.4g	17% 6.5g	38g per day for Men 19-50 years
Protein	8.8% 4.9g	14% 7.73g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas with Liquids	Boiled Common Cowpeas	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	2.67% 0.032mg	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	0.81% 0.13mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.98% 0.3mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.4% 0.47mg	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	6.25% 25μg	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	NA	1.87% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas with Liquids	Boiled Common Cowpeas	Recommended Dietary Allowance
Calcium	3.5% 35mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	29.8% 0.27mg	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	15.4% 1.23mg	31.4% 2.5mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	12.6% 53mg	420mg per day for Men 19-50 years
Manganese	35.6% 0.82mg	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	4.24% 144mg	8.18% 278mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	18.5% 278mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	6.27% 0.69mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	2.12% 78.6g	1.9% 70g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Chickpeas with Liquids VS Boiled Common Cowpeas per 100 g

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

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

• 100 grams of Canned Chickpeas with Liquids have 4.7 times more Vitamin B6 than Boiled Common Cowpeas.
• While 100 g of Boiled Common Cowpeas contain 6.3 times more Vitamin B1, 3.7 times more Vitamin B2, 3.8 times more Vitamin B3, 1.4 times more Vitamin B5 and 8.3 times more Vitamin B9 than Canned Chickpeas Solids and Liquids.
• 100 grams of Canned Chickpeas with Liquids have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Canned Chickpeas Solids and Liquids as well as Boiled Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Canned Chickpeas with Liquids have 1.5 times more Calcium, 1.7 times more Manganese and 69.5 times more Sodium than Boiled Common Cowpeas.
• While 100 g of Boiled Common Cowpeas contain 1.8 times more Copper, 2 times more Iron, 2 times more Magnesium, 2 times more Phosphorus, 1.9 times more Potassium and 1.9 times more Zinc than Canned Chickpeas Solids and Liquids.
• Both Canned Chickpeas with Liquids and Boiled Common Cowpeas contain similar levels of Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Chickpeas with Liquids have 3.7 times more Fat and 5.9 times more Omega 6 than Boiled Common Cowpeas.
• While 100 g of Boiled Common Cowpeas contain 1.3 times more Energy, 2.5 times more Omega 3, 1.5 times more Carbohydrate, 1.5 times more Fiber and 1.6 times more Protein than Canned Chickpeas Solids and Liquids.
• 100 grams of Boiled Common Cowpeas provide inadequate amounts of Omega 6