Comparing Nutrients in 300 calories Canned Chickpeas with LiquidsVS Catjang Cowpeas

Weight per 300 calories

Canned Chickpeas with Liquids

341g

Catjang Cowpeas

87.5g

Raw Catjang Cowpeas have 3.9 times more energy per unit of mass than Canned Chickpeas Solids and Liquids, which is high 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 Catjang Cowpeas?

Macros Ratio

Protein Fat Carbs

Canned Chickpeas with Liquids

22%

19%

59%

Catjang Cowpeas

27%

68%

300 kcal ▼

Macro Nutrients

Canned Chickpeas with Liquidsvs Catjang Cowpeas

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

1.87%1.8g

6.65 gvs1.8 g

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

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2.17%0.7g

Saturated Fat

1.5%0.47g

0.7 gvs0.47 g

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

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7.03%0.11g

Omega 3

18%0.29g

0.11 gvs0.29 g

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

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17%2.9g

Omega 6

2.9%0.49g

2.9 gvs0.49 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

40%52g

46 gvs52 g

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

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Sugars

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

NA gvsNA 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

24.6%9.36g

15 gvs9.36 g

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

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30%16.8g

Protein

37.3%21g

16.8 gvs21 g

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

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Vitamins

Canned Chickpeas with Liquidsvs Catjang Cowpeas

0.38%3.4μg

Vitamin A

0.19%1.75μg

RAE, retinol activity equivalents

3.4 μgvs1.75 μg

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

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9.1%0.11mg

Vitamin B1

49.6%0.59mg

Thiamine

0.11 mgvs0.59 mg

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

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3.93%0.051mg

Vitamin B2

11.4%0.15mg

Riboflavin

0.051 mgvs0.15 mg

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

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2.77%0.44mg

Vitamin B3

15.3%2.44mg

Niacin, nicotinic acid, niacinamide

0.44 mgvs2.44 mg

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

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20.4%1mg

Vitamin B5

26.4%1.32mg

Pantothenic acid

1 mgvs1.32 mg

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

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124%1.6mg

Vitamin B6

24.3%0.32mg

Pyridoxine

1.6 mgvs0.32 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

140%559μg

Folates and Folic Acid

85.2 μgvs559 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

1.46%1.3mg

Ascorbic acid

0.34 mgvs1.3 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

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Canned Chickpeas with Liquidsvs Catjang Cowpeas

12%119mg

Calcium

7.43%74.3mg

119 mgvs74.3 mg

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

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58%0.52mg

Copper

103%0.93mg

0.52 mgvs0.93 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

109%8.7mg

4.2 mgvs8.7 mg

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

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22%92mg

Magnesium

69.3%291mg

92 mgvs291 mg

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

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121%2.8mg

Manganese

58.7%1.35mg

2.8 mgvs1.35 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

54.7%383mg

273 mgvs383 mg

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

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14.4%491mg

Potassium

35.4%1203mg

491 mgvs1203 mg

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

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12.4%6.8μg

Selenium

14.5%7.96μg

6.8 μgvs7.96 μg

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

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63%948mg

Sodium

3.4%50.7mg

948 mgvs50.7 mg

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

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21.4%2.35mg

Zinc

48.6%5.34mg

2.35 mgvs5.34 mg

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

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7.24%268g

Water

0.26%9.66g

268 gvs9.66 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 Catjang Cowpeas:

Canned Chickpeas Solids and Liquids have 5.1 times more Vitamin B6 than Raw Catjang Cowpeas.
While Raw Catjang Cowpeas contain 5.5 times more Vitamin B1, 2.9 times more Vitamin B2, 5.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 6.6 times more Vitamin B9 than Canned Chickpeas Solids and Liquids.
Both Canned Chickpeas Solids and Liquids as well as Raw Catjang Cowpeas 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 Catjang Cowpeas:

Canned Chickpeas Solids and Liquids have 1.6 times more Calcium, 2.1 times more Manganese, 18.7 times more Sodium and 27.7 times more Water than Raw Catjang Cowpeas.
While Raw Catjang Cowpeas contain 1.8 times more Copper, 2.1 times more Iron, 3.2 times more Magnesium, 1.4 times more Phosphorus, 2.4 times more Potassium and 2.3 times more Zinc than Canned Chickpeas Solids and Liquids.
Both Canned Chickpeas Solids and Liquids and Raw Catjang Cowpeas have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned Chickpeas Solids and Liquids have 3.7 times more Fat, 5.9 times more Omega 6 and 1.6 times more Fiber than Raw Catjang Cowpeas.
While Raw Catjang Cowpeas contain 2.5 times more Omega 3 than Canned Chickpeas Solids and Liquids.
Both Canned Chickpeas Solids and Liquids and Raw Catjang Cowpeas have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Canned Chickpeas Solids and Liquids as well as Raw Catjang Cowpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Chickpeas with LiquidsVS Boiled Catjang CowpeasCatjang CowpeasVS Boiled Catjang Cowpeas

Compare Foods

Comparing Nutrients in 300 calories Canned Chickpeas with LiquidsVS Catjang Cowpeas

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: