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

Macros Ratio

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

Macro Nutrients

	Boiled Chickpeas with Salt	Canned Chickpeas	Recommended Dietary Allowance
Energy	5.66% 164kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	2.86% 2.77g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	2.7% 0.043g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	6.55% 1.1g	5.48% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.4g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	5.53% 4g	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	20% 7.6g	17% 6.4g	38g per day for Men 19-50 years
Protein	16% 8.86g	12.6% 7.05g	56g per day for Men 19-50 years

Vitamins

	Boiled Chickpeas with Salt	Canned Chickpeas	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	9.67% 0.12mg	2.25% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.85% 0.063mg	1.15% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	0.88% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	8.92% 0.12mg	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	43% 172μg	12% 48μg	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	1.44% 1.3mg	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	2.33% 0.35mg	1.93% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chickpeas with Salt	Canned Chickpeas	Recommended Dietary Allowance
Calcium	4.9% 49mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	28% 0.25mg	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	36% 2.9mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	44.8% 1.03mg	36.8% 0.85mg	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	24% 168mg	12% 85mg	700mg per day for Men 19-50 years
Potassium	8.56% 291mg	3.7% 126mg	3400mg per day for Men 19-50 years
Selenium	6.73% 3.7μg	5.64% 3.1μg	55μg per day for Men 19-50 years
Sodium	16% 243mg	16.4% 246mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	5.73% 0.63mg	11mg per day for Men 19-50 years
Water	1.63% 60.2g	1.8% 66.7g	3700g per day for Men 19-50 years

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

• Boiled Chickpeas with Salt have 4.3 times more Vitamin B1, 4.2 times more Vitamin B2, 3.8 times more Vitamin B3, 3.6 times more Vitamin B9, 13 times more Vitamin C and 1.2 times more Vitamin E than Canned Chickpeas , Solids.
• Both Boiled Chickpeas with Salt and Canned Chickpeas , Solids have similar amounts of Vitamin B6 and Vitamin K per 100 g.
• Both Boiled Chickpeas with Salt as well as Canned Chickpeas , Solids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Boiled Chickpeas with Salt have 1.4 times more Copper, 2.7 times more Iron, 1.8 times more Magnesium, 1.2 times more Manganese, 2 times more Phosphorus, 2.3 times more Potassium and 2.4 times more Zinc than Canned Chickpeas , Solids.
• Both Boiled Chickpeas with Salt and Canned Chickpeas , Solids have similar amounts of Calcium, Selenium, Sodium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled Chickpeas with Salt have 1.2 times more Carbohydrate and 1.3 times more Protein than Canned Chickpeas , Solids.
• Both Boiled Chickpeas with Salt and Canned Chickpeas , Solids have similar amounts of Energy, Fat, Omega 3, Omega 6, Sugars and Fiber per 100 g.
• Both Boiled Chickpeas with Salt as well as Canned Chickpeas , Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.