Comparing Nutrients in 500 calories Canned low Salt Chickpeas with LiquidsVS Boiled Kidney Beans

Weight per 500 calories

Canned low Salt Chickpeas with Liquids

568g

Boiled Kidney Beans

394g

Boiled All Types Kidney Beans have 1.4 times more energy per unit of mass than Canned Chickpeas Solids and Liquids low Salt, which is average in comparison to other foods. Canned low Salt Chickpeas with Liquids having average energy density.

Which food has more nutrients per 500 calories - Canned low Salt Chickpeas with Liquids or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Canned low Salt Chickpeas with Liquids

22%

19%

59%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Canned low Salt Chickpeas with Liquidsvs Boiled Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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11.4%11g

Fat

2.03%1.97g

11 gvs1.97 g

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

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3.62%1.16g

Saturated Fat

0.9%0.29g

1.16 gvs0.29 g

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

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11.7%0.19g

Omega 3

42%0.67g

0.19 gvs0.67 g

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

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28.4%4.82g

Omega 6

2.5%0.43g

4.82 gvs0.43 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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59%76.6g

Carbohydrate

69%89.8g

76.6 gvs89.8 g

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

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20.3%14.7g

Sugars

1.74%1.26g

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

14.7 gvs1.26 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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65.8%25g

Fiber

66.3%25g

25 gvs25 g

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

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50%28g

Protein

61%34g

28 gvs34 g

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

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Vitamins

Canned low Salt Chickpeas with Liquidsvs Boiled Kidney Beans

0.63%5.7μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

5.7 μgvs0 μg

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

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15%0.18mg

Vitamin B1

52.5%0.63mg

Thiamine

0.18 mgvs0.63 mg

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

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6.56%0.085mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.085 mgvs0.23 mg

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

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4.6%0.74mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

0.74 mgvs2.28 mg

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

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34%1.7mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

1.7 mgvs0.87 mg

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

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207%2.7mg

Vitamin B6

36.3%0.47mg

Pyridoxine

2.7 mgvs0.47 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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35.5%142μg

Vitamin B9

128%512μg

Folates and Folic Acid

142 μgvs512 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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0.63%0.57mg

Vitamin C

5.25%4.72mg

Ascorbic acid

0.57 mgvs4.72 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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7.2%1.08mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

1.08 mgvs0.12 mg

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

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10.4%12.5μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

12.5 μgvs33 μg

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

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Minerals

Canned low Salt Chickpeas with Liquidsvs Boiled Kidney Beans

20%199mg

Calcium

13.8%138mg

199 mgvs138 mg

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

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97%0.87mg

Copper

94%0.85mg

0.87 mgvs0.85 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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87.4%7mg

Iron

109%8.74mg

7 mgvs8.74 mg

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

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36.5%153mg

Magnesium

39.4%165mg

153 mgvs165 mg

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

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202%4.65mg

Manganese

73.6%1.7mg

4.65 mgvs1.7 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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65%455mg

Phosphorus

77.6%543mg

455 mgvs543 mg

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

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24%818mg

Potassium

47%1594mg

818 mgvs1594 mg

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

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20.7%11.4μg

Selenium

7.87%4.33μg

11.4 μgvs4.33 μg

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

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50%750mg

Sodium

0.26%3.94mg

750 mgvs3.94 mg

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

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35.6%3.92mg

Zinc

35.8%3.94mg

3.92 mgvs3.94 mg

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

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12%446g

Water

7.12%264g

446 gvs264 g

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

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Lets compare vitamin content per 500 calories of Canned low Salt Chickpeas with Liquids vs Boiled Kidney Beans:

Canned Chickpeas Solids and Liquids low Salt have 2 times more Vitamin B5, 5.7 times more Vitamin B6 and 9.1 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 3.5 times more Vitamin B1, 2.7 times more Vitamin B2, 3.1 times more Vitamin B3, 3.6 times more Vitamin B9, 8.3 times more Vitamin C and 2.6 times more Vitamin K than Canned Chickpeas Solids and Liquids low Salt.
Both Canned Chickpeas Solids and Liquids low Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned low Salt Chickpeas with Liquids vs Boiled Kidney Beans:

Canned Chickpeas Solids and Liquids low Salt have 1.4 times more Calcium, 2.7 times more Manganese, 2.6 times more Selenium, 190.5 times more Sodium and 1.7 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.3 times more Iron and 1.9 times more Potassium than Canned Chickpeas Solids and Liquids low Salt.
Both Canned Chickpeas Solids and Liquids low Salt and Boiled All Types Kidney Beans have similar amounts of Copper, Magnesium, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Chickpeas Solids and Liquids low Salt have 5.6 times more Fat, 11.3 times more Omega 6 and 11.7 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 3.6 times more Omega 3 than Canned Chickpeas Solids and Liquids low Salt.
Both Canned Chickpeas Solids and Liquids low Salt and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
Both Canned Chickpeas Solids and Liquids low Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned low Salt Chickpeas with LiquidsVS Boiled Catjang Cowpeas with SaltBoiled Kidney BeansVS Boiled Catjang Cowpeas with SaltCanned low Salt Chickpeas with LiquidsVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Canned low Salt Chickpeas with LiquidsVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned low Salt Chickpeas with Liquids or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: