Comparing Nutrients in 300 calories Baked White PotatoesVS Canned Chickpeas

Weight per 300 calories

Baked White Potatoes

326g

Canned Chickpeas

216g

Canned Chickpeas , Solids have 1.5 times more energy per unit of mass than Baked Whole White Potatoes, which is average in comparison to other foods. Baked White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Canned Chickpeas ?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Canned Chickpeas

20%

17%

63%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Canned Chickpeas

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.5%0.49g

Fat

6.16%5.98g

0.49 gvs5.98 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.41%0.13g

Saturated Fat

1.44%0.46g

0.13 gvs0.46 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.06%0.049g

Omega 3

4.86%0.078g

0.049 gvs0.078 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.94%0.16g

Omega 6

12%2g

0.16 gvs2 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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53%68.7g

Carbohydrate

37.4%48.6g

68.7 gvs48.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6.9%5g

Sugars

12%8.65g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

5 gvs8.65 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.6%1.17g

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]

1.17 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.05g

Glucose

2.05 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.3g

Sucrose

1.3 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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18%6.85g

Fiber

36.3%14g

6.85 gvs14 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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12.2%6.85g

Protein

27%15.2g

6.85 gvs15.2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Baked White Potatoesvs Canned Chickpeas

0.36%3.26μg

Vitamin A

0.24%2.16μg

RAE, retinol activity equivalents

3.26 μgvs2.16 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13%0.16mg

Vitamin B1

4.86%0.058mg

Thiamine

0.16 mgvs0.058 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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10.8%0.14mg

Vitamin B2

2.5%0.032mg

Riboflavin

0.14 mgvs0.032 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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31%5mg

Vitamin B3

1.9%0.3mg

Niacin, nicotinic acid, niacinamide

5 mgvs0.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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25%1.25mg

Vitamin B5

Pantothenic acid

1.25 mgvsNA mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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53%0.69mg

Vitamin B6

19.3%0.25mg

Pyridoxine

0.69 mgvs0.25 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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31%124μg

Vitamin B9

26%104μg

Folates and Folic Acid

124 μgvs104 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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45.7%41mg

Vitamin C

0.24%0.22mg

Ascorbic acid

41 mgvs0.22 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.87%0.13mg

Vitamin E

4.17%0.63mg

Tocopherols and Tocotrienols

0.13 mgvs0.63 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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7.34%8.8μg

Vitamin K

6.1%7.34μg

Phytomenadione or phylloquinone

8.8 μgvs7.34 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Baked White Potatoesvs Canned Chickpeas

3.26%32.6mg

Calcium

9.7%97mg

32.6 mgvs97 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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46%0.41mg

Copper

60.7%0.55mg

0.41 mgvs0.55 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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26%2.1mg

Iron

29%2.3mg

2.1 mgvs2.3 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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21%88mg

Magnesium

13.4%56mg

88 mgvs56 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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26.8%0.62mg

Manganese

79.4%1.83mg

0.62 mgvs1.83 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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35%245mg

Phosphorus

26.2%183mg

245 mgvs183 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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52%1774mg

Potassium

8%272mg

1774 mgvs272 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.96%1.63μg

Selenium

12%6.7μg

1.63 μgvs6.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.52%23mg

Sodium

35.4%531mg

23 mgvs531 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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10.4%1.14mg

Zinc

12.4%1.36mg

1.14 mgvs1.36 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.65%246g

Water

3.9%144g

246 gvs144 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Baked White Potatoes vs Canned Chickpeas :

Baked Whole White Potatoes have 2.7 times more Vitamin B1, 4.3 times more Vitamin B2, 16.5 times more Vitamin B3, 2.7 times more Vitamin B6 and 190.4 times more Vitamin C than Canned Chickpeas , Solids.
While Canned Chickpeas , Solids contain 4.8 times more Vitamin E than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Canned Chickpeas , Solids have similar amounts of Vitamin B9 and Vitamin K per 300 kcal.
Both Baked Whole White Potatoes as well as Canned Chickpeas , Solids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Canned Chickpeas :

Baked Whole White Potatoes have 1.6 times more Magnesium, 1.3 times more Phosphorus, 6.5 times more Potassium and 1.7 times more Water than Canned Chickpeas , Solids.
While Canned Chickpeas , Solids contain 3 times more Calcium, 1.3 times more Copper, 3 times more Manganese, 4.1 times more Selenium and 23.3 times more Sodium than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Canned Chickpeas , Solids have similar amounts of Iron and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Baked Whole White Potatoes have 1.4 times more Carbohydrate than Canned Chickpeas , Solids.
While Canned Chickpeas , Solids contain 12.2 times more Fat, 1.6 times more Omega 3, 12.6 times more Omega 6, 1.7 times more Sugars, 2 times more Fiber and 2.2 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Canned Chickpeas , Solids have similar amounts of Energy per 300 kcal.
Both Baked Whole White Potatoes as well as Canned Chickpeas , Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked White PotatoesVS Baked Red PotatoesCanned Chickpeas VS Baked Red PotatoesBaked White PotatoesVS Canned Chickpeas RinsedCanned Chickpeas VS Canned Chickpeas Rinsed

Compare Foods

Comparing Nutrients in 300 calories Baked White PotatoesVS Canned Chickpeas

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked White Potatoes or Canned Chickpeas ?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: