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Nutrients in 14 ounces of Boiled Chickpeas

Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

Macros Ratio

Protein Fat Carbs
21%
14%
65%
14 oz ▼

Macro Nutrients

Boiled Chickpeas
Energy651 kcal
22.4%
Boiled Chickpeas have 650.90452 kcal of Energy per 14 ounces, which is 22.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat10.3 g
10.6%
Boiled Chickpeas have 10.2795287 g of Fat per 14 ounces, which is 10.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.07 g
3.34%
Boiled Chickpeas have 1.06764217 g of Saturated Fat per 14 ounces, which is 3.34% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.17 g
10.7%
Boiled Chickpeas have 0.17066399 g of Omega 3 per 14 ounces, which is 10.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 64.4 g
26%
Boiled Chickpeas have 4.41741909 g of Omega 6 per 14 ounces, which is 26% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled Chickpeas have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate109 g
83.7%
Boiled Chickpeas have 108.8280606 g of Carbohydrate per 14 ounces, which is 83.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars19 g
26.3%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled Chickpeas have 19.050864 g of Sugars per 14 ounces, which is 26.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber30 g
79.4%
Boiled Chickpeas have 30.163868 g of Fiber per 14 ounces, which is 79.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein35 g
62.8%
Boiled Chickpeas have 35.1647198 g of Protein per 14 ounces, which is 62.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Chickpeas
Vitamin A3.97 μg
0.44%
RAE, retinol activity equivalents
Boiled Chickpeas have 3.96893 μg of Vitamin A per 14 ounces, which is 0.44% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.46 mg
38.4%
Thiamine
Boiled Chickpeas have 0.46039588 mg of Vitamin B1 per 14 ounces, which is 38.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.25 mg
19.2%
Riboflavin
Boiled Chickpeas have 0.25004259 mg of Vitamin B2 per 14 ounces, which is 19.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.1 mg
13%
Niacin, nicotinic acid, niacinamide
Boiled Chickpeas have 2.08765718 mg of Vitamin B3 per 14 ounces, which is 13% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.14 mg
22.7%
Pantothenic acid
Boiled Chickpeas have 1.13511398 mg of Vitamin B5 per 14 ounces, which is 22.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.55 mg
42.4%
Pyridoxine
Boiled Chickpeas have 0.55168127 mg of Vitamin B6 per 14 ounces, which is 42.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9683 μg
171%
Folates and Folic Acid
Boiled Chickpeas have 682.65596 μg of Vitamin B9 per 14 ounces, which is 171% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled Chickpeas have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C5.16 mg
5.73%
Ascorbic acid
Boiled Chickpeas have 5.159609 mg of Vitamin C per 14 ounces, which is 5.73% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled Chickpeas have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.4 mg
9.26%
Tocopherols and Tocotrienols
Boiled Chickpeas have 1.3891255 mg of Vitamin E per 14 ounces, which is 9.26% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K16 μg
13.2%
Phytomenadione or phylloquinone
Boiled Chickpeas have 15.87572 μg of Vitamin K per 14 ounces, which is 13.2% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Chickpeas
Calcium194 mg
19.4%
Boiled Chickpeas have 194.47757 mg of Calcium per 14 ounces, which is 19.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.4 mg
155%
Boiled Chickpeas have 1.39706336 mg of Copper per 14 ounces, which is 155% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron11.5 mg
143%
Boiled Chickpeas have 11.4702077 mg of Iron per 14 ounces, which is 143% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium191 mg
45.4%
Boiled Chickpeas have 190.50864 mg of Magnesium per 14 ounces, which is 45.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese4.1 mg
178%
Boiled Chickpeas have 4.0879979 mg of Manganese per 14 ounces, which is 178% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus667 mg
95%
Boiled Chickpeas have 666.78024 mg of Phosphorus per 14 ounces, which is 95% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1155 mg
34%
Boiled Chickpeas have 1154.95863 mg of Potassium per 14 ounces, which is 34% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium14.7 μg
26.7%
Boiled Chickpeas have 14.685041 μg of Selenium per 14 ounces, which is 26.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium27.8 mg
1.85%
Boiled Chickpeas have 27.78251 mg of Sodium per 14 ounces, which is 1.85% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc6.07 mg
55.2%
Boiled Chickpeas have 6.0724629 mg of Zinc per 14 ounces, which is 55.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water239 g
6.46%
Boiled Chickpeas have 238.9692753 g of Water per 14 ounces, which is 6.46% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Boiled Chickpeas :
Minerals in 14 ounces of Boiled Chickpeas :
Macronutrients in 14 ounces of Boiled Chickpeas :



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