Comparing Nutrients in 100 grams Boiled Chickpeas VS Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Chickpeas	21%	14%	65%
Chickpeas	21%	14%	65%

Macro Nutrients

	Boiled Chickpeas	Chickpeas	Recommended Dietary Allowance
Energy	5.66% 164kcal	13% 378kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	6.23% 6.04g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	1.9% 0.6g	32g per day for Men 19-50 years
Omega 3	2.7% 0.043g	6.38% 0.1g	1.6g per day for Men 19-50 years
Omega 6	6.55% 1.1g	15.5% 2.63g	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	48.4% 63g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	14.8% 10.7g	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	32% 12g	38g per day for Men 19-50 years
Protein	16% 8.86g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Chickpeas	Chickpeas	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	39.8% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.85% 0.063mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	9.63% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	41% 0.54mg	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	139% 557μg	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	4.44% 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	2.33% 0.35mg	5.47% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chickpeas	Chickpeas	Recommended Dietary Allowance
Calcium	4.9% 49mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	73% 0.66mg	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	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	19% 79mg	420mg per day for Men 19-50 years
Manganese	44.8% 1.03mg	93% 2.13mg	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	36% 252mg	700mg per day for Men 19-50 years
Potassium	8.56% 291mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	6.73% 3.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	25% 2.76mg	11mg per day for Men 19-50 years
Water	1.63% 60.2g	0.21% 7.68g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chickpeas VS Chickpeas per 100 g

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

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

• 100 g of Raw Chickpeas contain 4.1 times more Vitamin B1, 3.4 times more Vitamin B2, 2.9 times more Vitamin B3, 5.6 times more Vitamin B5, 3.8 times more Vitamin B6, 3.2 times more Vitamin B9, 3.1 times more Vitamin C, 2.3 times more Vitamin E and 2.3 times more Vitamin K than Boiled Chickpeas .
• 100 grams of Boiled Chickpeas have insufficient amounts of Vitamin C
• Both Boiled Chickpeas as well as Raw Chickpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Chickpeas vs Chickpeas :

• 100 grams of Boiled Chickpeas have more Selenium than Chickpeas .
• While 100 g of Raw Chickpeas contain 1.9 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium, 2.1 times more Manganese, 1.5 times more Phosphorus, 2.5 times more Potassium and 1.8 times more Zinc than Boiled Chickpeas .
• Both Boiled Chickpeas and Chickpeas contain similar levels of Calcium per 100 grams.
• 100 grams of Chickpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Chickpeas contain 2.3 times more Energy, 2.3 times more Fat, 2.4 times more Omega 3, 2.4 times more Omega 6, 2.3 times more Carbohydrate, 2.2 times more Sugars, 1.6 times more Fiber and 2.3 times more Protein than Boiled Chickpeas .