Comparing Nutrients in 300 calories Canned Chickpeas with LiquidsVS Boiled Chickpeas

Weight per 300 calories

Canned Chickpeas with Liquids

341g

Boiled Chickpeas

183g

Boiled Chickpeas have 1.9 times more energy per unit of mass than Canned Chickpeas Solids and Liquids, which is above average in comparison to other foods. Canned Chickpeas with Liquids having average energy density.

Which food has more nutrients per 300 calories - Canned Chickpeas with Liquids or Boiled Chickpeas ?

Macros Ratio

Protein Fat Carbs

Canned Chickpeas with Liquids

22%

19%

59%

Boiled Chickpeas

21%

14%

65%

300 kcal ▼

Macro Nutrients

Canned Chickpeas with Liquidsvs Boiled 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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6.85%6.65g

Fat

4.9%4.74g

6.65 gvs4.74 g

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

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2.17%0.7g

Saturated Fat

1.54%0.49g

0.7 gvs0.49 g

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

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7.03%0.11g

Omega 3

4.9%0.079g

0.11 gvs0.079 g

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

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17%2.9g

Omega 6

12%2.04g

2.9 gvs2.04 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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35.4%46g

Carbohydrate

38.6%50g

46 gvs50 g

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

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Sugars

12%8.8g

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

NA gvs8.8 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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39.5%15g

Fiber

36.6%14g

15 gvs14 g

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

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30%16.8g

Protein

29%16.2g

16.8 gvs16.2 g

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

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Vitamins

Canned Chickpeas with Liquidsvs Boiled Chickpeas

0.38%3.4μg

Vitamin A

0.2%1.83μg

RAE, retinol activity equivalents

3.4 μgvs1.83 μg

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

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9.1%0.11mg

Vitamin B1

17.7%0.21mg

Thiamine

0.11 mgvs0.21 mg

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

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3.93%0.051mg

Vitamin B2

8.86%0.12mg

Riboflavin

0.051 mgvs0.12 mg

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

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2.77%0.44mg

Vitamin B3

6%0.96mg

Niacin, nicotinic acid, niacinamide

0.44 mgvs0.96 mg

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

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20.4%1mg

Vitamin B5

10.5%0.52mg

Pantothenic acid

1 mgvs0.52 mg

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

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124%1.6mg

Vitamin B6

19.6%0.25mg

Pyridoxine

1.6 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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21.3%85.2μg

Vitamin B9

78.7%315μg

Folates and Folic Acid

85.2 μgvs315 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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0.38%0.34mg

Vitamin C

2.64%2.38mg

Ascorbic acid

0.34 mgvs2.38 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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Vitamin E

4.27%0.64mg

Tocopherols and Tocotrienols

NA mgvs0.64 mg

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

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Vitamin K

6.1%7.3μg

Phytomenadione or phylloquinone

NA μgvs7.3 μg

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

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Minerals

Canned Chickpeas with Liquidsvs Boiled Chickpeas

12%119mg

Calcium

8.96%89.6mg

119 mgvs89.6 mg

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

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58%0.52mg

Copper

71.5%0.64mg

0.52 mgvs0.64 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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52.4%4.2mg

Iron

66%5.3mg

4.2 mgvs5.3 mg

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

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22%92mg

Magnesium

21%88mg

92 mgvs88 mg

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

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121%2.8mg

Manganese

82%1.9mg

2.8 mgvs1.9 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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39%273mg

Phosphorus

44%307mg

273 mgvs307 mg

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

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14.4%491mg

Potassium

15.7%532mg

491 mgvs532 mg

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

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12.4%6.8μg

Selenium

12.3%6.77μg

6.8 μgvs6.77 μg

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

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63%948mg

Sodium

0.85%13mg

948 mgvs13 mg

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

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21.4%2.35mg

Zinc

25.4%2.8mg

2.35 mgvs2.8 mg

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

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7.24%268g

Water

2.98%110g

268 gvs110 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 Canned Chickpeas with Liquids vs Boiled Chickpeas :

Canned Chickpeas Solids and Liquids have 1.9 times more Vitamin B5 and 6.3 times more Vitamin B6 than Boiled Chickpeas .
While Boiled Chickpeas contain 1.9 times more Vitamin B1, 2.3 times more Vitamin B2, 2.2 times more Vitamin B3 and 3.7 times more Vitamin B9 than Canned Chickpeas Solids and Liquids.
Both Canned Chickpeas Solids and Liquids as well as Boiled Chickpeas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Chickpeas with Liquids vs Boiled Chickpeas :

Canned Chickpeas Solids and Liquids have 1.3 times more Calcium, 1.5 times more Manganese, 74 times more Sodium and 2.4 times more Water than Boiled Chickpeas .
While Boiled Chickpeas contain 1.3 times more Iron than Canned Chickpeas Solids and Liquids.
Both Canned Chickpeas Solids and Liquids and Boiled Chickpeas have similar amounts of Copper, Magnesium, Phosphorus, Potassium, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned Chickpeas Solids and Liquids have 1.4 times more Fat, 1.4 times more Omega 3 and 1.4 times more Omega 6 than Boiled Chickpeas .
Both Canned Chickpeas Solids and Liquids and Boiled Chickpeas have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
Both Canned Chickpeas Solids and Liquids as well as Boiled Chickpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Chickpeas with LiquidsVS Catjang CowpeasBoiled Chickpeas VS Catjang Cowpeas

Compare Foods

Comparing Nutrients in 300 calories Canned Chickpeas with LiquidsVS Boiled Chickpeas

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Chickpeas with Liquids or Boiled Chickpeas ?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: