Nutrients in 14 ounces of Boiled Chickpeas with Salt

Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt.

Macros Ratio

Protein Fat Carbs

21%

14%

65%

14 oz ▼

Macro Nutrients

Boiled Chickpeas with Salt

Energy651 kcal

22.4%

Boiled Chickpeas with Salt 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 with Salt 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 with Salt 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 with Salt 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 with Salt 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

Boiled Chickpeas with Salt 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 with Salt 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 with Salt 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

≤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

No information available

Sucrose

No information available

Fiber30 g

79.4%

Boiled Chickpeas with Salt 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 with Salt 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 with Salt

Vitamin A3.97 μg

0.44%

RAE, retinol activity equivalents

Boiled Chickpeas with Salt 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 with Salt 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 with Salt 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 with Salt 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 with Salt 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 with Salt 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

Biotin

No information available

Vitamin B9683 μg

171%

Folates and Folic Acid

Boiled Chickpeas with Salt 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

Cobalamin

Boiled Chickpeas with Salt 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 with Salt 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

Calciferol, cholecalciferol, ergocalciferol

Boiled Chickpeas with Salt 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 with Salt 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 with Salt 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 with Salt

Calcium194 mg

19.4%

Boiled Chickpeas with Salt 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 with Salt 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

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 with Salt 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 with Salt 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 with Salt 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

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus667 mg

95%

Boiled Chickpeas with Salt 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 with Salt 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 with Salt 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

Sodium964 mg

64.3%

Boiled Chickpeas with Salt have 964.44999 mg of Sodium per 14 ounces, which is 64.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc6.07 mg

55.2%

Boiled Chickpeas with Salt 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 with Salt 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 with Salt:

14 ounces of Boiled Chickpeas with Salt has outstanding amounts of Vitamin B9.
It is an excellent source of Vitamin B1, Vitamin B5 and Vitamin B6.
It also has a good amount of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K.
This legume has some Vitamin C.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Boiled Chickpeas with Salt:

14 ounces of Boiled Chickpeas with Salt has outstanding amounts of Copper, Iron, Manganese and Phosphorus.
It is an excellent source of Magnesium, Potassium, Selenium, Sodium and Zinc.
It also has a good amount of Calcium.

Macronutrients in 14 ounces of Boiled Chickpeas with Salt:

14 ounces of Boiled Chickpeas with Salt has outstanding amounts of Carbohydrate.
It is an excellent source of Omega 6, Sugars, Fiber and Protein.
It also has a good amount of Fat and Omega 3.
This legume has some Saturated Fat.

Compare Boiled Chickpeas with Salt with:

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Food Info

Nutrients in 14 ounces of Boiled Chickpeas with Salt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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