Comparing Nutrients in 300 calories Chickpeas VS Boiled Chickpeas

Weight per 300 calories

Chickpeas

79.4g

Boiled Chickpeas

183g

Chickpeas have 2.3 times more energy per 100g than Boiled Chickpeas . It has high energy density when compared to other foods. Boiled Chickpeas having above average energy density.

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

Macros Ratio

Protein Fat Carbs

Chickpeas

21%

14%

65%

Boiled Chickpeas

21%

14%

65%

300 kcal ▼

Macro Nutrients

Chickpeas vs 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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4.94%4.8g

Fat

4.9%4.74g

4.8 gvs4.74 g

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

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1.5%0.48g

Saturated Fat

1.54%0.49g

0.48 gvs0.49 g

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

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5.06%0.081g

Omega 3

4.9%0.079g

0.081 gvs0.079 g

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

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12.3%2.1g

Omega 6

12%2.04g

2.1 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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38.4%50g

Carbohydrate

38.6%50g

50 gvs50 g

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

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11.7%8.5g

Sugars

12%8.8g

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

8.5 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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25.5%9.7g

Fiber

36.6%14g

9.7 gvs14 g

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

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29%16.2g

Protein

29%16.2g

16.2 gvs16.2 g

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

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Vitamins

Chickpeas vs Boiled Chickpeas

0.26%2.4μg

Vitamin A

0.2%1.83μg

RAE, retinol activity equivalents

2.4 μgvs1.83 μg

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

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31.5%0.38mg

Vitamin B1

17.7%0.21mg

Thiamine

0.38 mgvs0.21 mg

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

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13%0.17mg

Vitamin B2

8.86%0.12mg

Riboflavin

0.17 mgvs0.12 mg

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

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7.64%1.22mg

Vitamin B3

6%0.96mg

Niacin, nicotinic acid, niacinamide

1.22 mgvs0.96 mg

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

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25.2%1.26mg

Vitamin B5

10.5%0.52mg

Pantothenic acid

1.26 mgvs0.52 mg

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

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32.7%0.42mg

Vitamin B6

19.6%0.25mg

Pyridoxine

0.42 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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111%442μg

Vitamin B9

78.7%315μg

Folates and Folic Acid

442 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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3.53%3.17mg

Vitamin C

2.64%2.38mg

Ascorbic acid

3.17 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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4.34%0.65mg

Vitamin E

4.27%0.64mg

Tocopherols and Tocotrienols

0.65 mgvs0.64 mg

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

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5.95%7.14μg

Vitamin K

6.1%7.3μg

Phytomenadione or phylloquinone

7.14 μgvs7.3 μg

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

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Minerals

Chickpeas vs Boiled Chickpeas

4.52%45.2mg

Calcium

8.96%89.6mg

45.2 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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42.8%3.42mg

Iron

66%5.3mg

3.42 mgvs5.3 mg

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

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15%62.7mg

Magnesium

21%88mg

62.7 mgvs88 mg

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

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73.5%1.7mg

Manganese

82%1.9mg

1.7 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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28.6%200mg

Phosphorus

44%307mg

200 mgvs307 mg

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

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16.8%570mg

Potassium

15.7%532mg

570 mgvs532 mg

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

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0%0μg

Selenium

12.3%6.77μg

0 μgvs6.77 μg

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

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1.27%19mg

Sodium

0.85%13mg

19 mgvs13 mg

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

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20%2.2mg

Zinc

25.4%2.8mg

2.2 mgvs2.8 mg

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

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0.16%6.1g

Water

2.98%110g

6.1 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 Chickpeas vs Boiled Chickpeas :

Raw Chickpeas have 1.8 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 2.4 times more Vitamin B5, 1.7 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled Chickpeas .
Both Raw Chickpeas and Boiled Chickpeas have similar amounts of Vitamin E and Vitamin K per 300 kcal.
Both Raw Chickpeas as well as Boiled Chickpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Chickpeas vs Boiled Chickpeas :

Boiled Chickpeas contain 2 times more Calcium, 1.5 times more Iron, 1.4 times more Magnesium, 1.5 times more Phosphorus, more Selenium and 1.3 times more Zinc than Raw Chickpeas .
Both Raw Chickpeas and Boiled Chickpeas have similar amounts of Copper, Manganese and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

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

Compare more foods per 300 kcal:

Chickpeas VS Canned Chickpeas with LiquidsBoiled Chickpeas VS Canned Chickpeas with Liquids

Compare Foods

Comparing Nutrients in 300 calories Chickpeas VS Boiled Chickpeas

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: