Comparing Nutrients in 100 grams Chickpeas VS Boiled Chickpeas

Macros Ratio

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

Macro Nutrients

	Chickpeas	Boiled Chickpeas	Recommended Dietary Allowance
Energy	13% 378kcal	5.66% 164kcal	2900kcal per day for Men 19-50 years
Fat	6.23% 6.04g	2.67% 2.6g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.6g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	6.38% 0.1g	2.7% 0.043g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.63g	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	48.4% 63g	21% 27.4g	130g per day for Men 19-50 years
Sugars	14.8% 10.7g	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	32% 12g	20% 7.6g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	16% 8.86g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Chickpeas	Boiled Chickpeas	Recommended Dietary Allowance
Calcium	5.7% 57mg	4.9% 49mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	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	54% 4.3mg	36% 2.9mg	8mg per day for Men 19-50 years
Magnesium	19% 79mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	93% 2.13mg	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	36% 252mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	8.56% 291mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.73% 3.7μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	25% 2.76mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.21% 7.68g	1.63% 60.2g	3700g per day for Men 19-50 years

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

• Raw Chickpeas have 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 .
• Both Raw Chickpeas as well as Boiled Chickpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Chickpeas vs Boiled Chickpeas :

• Raw Chickpeas have 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, 3.4 times more Sodium and 1.8 times more Zinc than Boiled Chickpeas .
• While Boiled Chickpeas contain more Selenium and 7.8 times more Water than Raw Chickpeas .
• Both Raw Chickpeas and Boiled Chickpeas have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Chickpeas have 2.3 times more Energy, 2.3 times more Fat, 2.2 times more Saturated 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 .
• Both Raw Chickpeas as well as Boiled Chickpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.