Comparing Nutrients in 100 calories Boiled Chickpeas with Salt VS Canned Chickpeas Rinsed

Weight per 100 calories

• Boiled Chickpeas with Salt: 61g
• Canned Chickpeas Rinsed: 72.5g

Both foods have similar energy densities which is above average in comparison to other foods.

Discover which food has more nutrients per 100 calories - Boiled Chickpeas with Salt or Canned Chickpeas Rinsed?

Macros Ratio

	Protein	Fat	Carbs
Boiled Chickpeas with Salt	21%	14%	65%
Canned Chickpeas Rinsed	20%	16%	64%

Macro Nutrients

	Boiled Chickpeas with Salt	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.63% 1.58g	1.85% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	1.64% 0.026g	1.63% 0.026g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	3.95% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	12.7% 16.6g	130g per day for Men 19-50 years
Sugars	4.04% 2.93g	4% 2.9g	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	12% 4.63g	12% 4.57g	38g per day for Men 19-50 years
Protein	9.65% 5.4g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Chickpeas with Salt	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Vitamin A	0.068% 0.61μg	0.081% 0.72μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.95% 0.038mg	0.84% 0.011mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	0.57% 0.091mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.5% 0.085mg	6.47% 0.084mg	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	26.2% 105μg	7.43% 29.7μg	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	0.88% 0.79mg	0.081% 0.072mg	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	1.42% 0.21mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.03% 2.44μg	2.05% 2.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chickpeas with Salt	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Calcium	3% 30mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	24% 0.21mg	20% 0.18mg	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	22% 1.76mg	8.88% 0.71mg	8mg per day for Men 19-50 years
Magnesium	6.97% 29.3mg	4.14% 17.4mg	420mg per day for Men 19-50 years
Manganese	27.3% 0.63mg	25.2% 0.58mg	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	14.6% 102mg	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	2.32% 79mg	3400mg per day for Men 19-50 years
Selenium	4.1% 2.26μg	4.1% 2.25μg	55μg per day for Men 19-50 years
Sodium	9.88% 148mg	10.2% 154mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.93mg	3.9% 0.43mg	11mg per day for Men 19-50 years
Water	0.99% 36.7g	1.3% 48.5g	3700g per day for Men 19-50 years

Boiled Chickpeas With Salt VS Canned Chickpeas Rinsed Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Chickpeas with Salt or Canned Chickpeas Rinsed?

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

• 100 calories of Boiled Chickpeas with Salt have 3.9 times more Vitamin B1, 3.5 times more Vitamin B2, 3.5 times more Vitamin B3 and 3.5 times more Vitamin B9 than Canned Chickpeas Rinsed.
• Both Boiled Chickpeas with Salt and Canned Chickpeas Rinsed provide similar amounts of Vitamin B6 and Vitamin K per 100 calories.
• 100 calories of Canned Chickpeas Rinsed have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Boiled Chickpeas with Salt as well as Canned Chickpeas , Rinsed Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 calories.

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

• 100 calories of Boiled Chickpeas with Salt have 2.5 times more Iron, 1.7 times more Magnesium, 1.8 times more Phosphorus, 2.2 times more Potassium and 2.2 times more Zinc than Canned Chickpeas Rinsed.
• Both Boiled Chickpeas with Salt and Canned Chickpeas Rinsed contain similar levels of Calcium, Copper, Manganese, Selenium and Sodium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• Both Boiled Chickpeas with Salt and Canned Chickpeas , Rinsed Solids have similar amounts of macro-nutrients per 100 kcal
• Both Boiled Chickpeas with Salt and Canned Chickpeas Rinsed offer comparable quantities of Energy, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 100 calories.
• Both Boiled Chickpeas with Salt as well as Canned Chickpeas , Rinsed Solids provide inadequate amounts of Omega 3 in 100 calories.