Comparing Nutrients in 500 calories Boiled Chickpeas VS Canned Chickpeas with Liquids

Weight per 500 calories

Boiled Chickpeas

305g

Canned Chickpeas with Liquids

568g

Boiled Chickpeas have 1.9 times more energy per 100g than Canned Chickpeas with Liquids. It has above average energy density when compared to other foods. Canned Chickpeas Solids and Liquids having average energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Chickpeas

21%

14%

65%

Canned Chickpeas with Liquids

22%

19%

59%

500 kcal ▼

Macro Nutrients

Boiled Chickpeas vs Canned Chickpeas with Liquids

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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8.14%7.9g

Fat

11.4%11g

7.9 gvs11 g

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

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2.56%0.82g

Saturated Fat

3.62%1.16g

0.82 gvs1.16 g

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

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8.2%0.13g

Omega 3

11.7%0.19g

0.13 gvs0.19 g

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

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20%3.4g

Omega 6

28.4%4.82g

3.4 gvs4.82 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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64.3%83.6g

Carbohydrate

59%76.6g

83.6 gvs76.6 g

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

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20%14.6g

Sugars

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

14.6 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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61%23g

Fiber

65.8%25g

23 gvs25 g

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

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48.2%27g

Protein

50%28g

27 gvs28 g

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

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Vitamins

Boiled Chickpeas vs Canned Chickpeas with Liquids

0.34%3.05μg

Vitamin A

0.63%5.7μg

RAE, retinol activity equivalents

3.05 μgvs5.7 μg

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

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29.5%0.35mg

Vitamin B1

15%0.18mg

Thiamine

0.35 mgvs0.18 mg

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

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14.8%0.19mg

Vitamin B2

6.56%0.085mg

Riboflavin

0.19 mgvs0.085 mg

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

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10%1.6mg

Vitamin B3

4.6%0.74mg

Niacin, nicotinic acid, niacinamide

1.6 mgvs0.74 mg

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

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17.4%0.87mg

Vitamin B5

34%1.7mg

Pantothenic acid

0.87 mgvs1.7 mg

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

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32.6%0.42mg

Vitamin B6

207%2.7mg

Pyridoxine

0.42 mgvs2.7 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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131%524μg

Vitamin B9

35.5%142μg

Folates and Folic Acid

524 μgvs142 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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4.4%3.96mg

Vitamin C

0.63%0.57mg

Ascorbic acid

3.96 mgvs0.57 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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7.1%1.07mg

Vitamin E

Tocopherols and Tocotrienols

1.07 mgvsNA mg

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

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10%12μg

Vitamin K

Phytomenadione or phylloquinone

12 μgvsNA μg

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

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Minerals

Boiled Chickpeas vs Canned Chickpeas with Liquids

15%149mg

Calcium

20%199mg

149 mgvs199 mg

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

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119%1.07mg

Copper

97%0.87mg

1.07 mgvs0.87 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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110%8.8mg

Iron

87.4%7mg

8.8 mgvs7 mg

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

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35%146mg

Magnesium

36.5%153mg

146 mgvs153 mg

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

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137%3.14mg

Manganese

202%4.65mg

3.14 mgvs4.65 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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73%512mg

Phosphorus

65%455mg

512 mgvs455 mg

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

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26%887mg

Potassium

24%818mg

887 mgvs818 mg

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

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20.5%11.3μg

Selenium

20.7%11.4μg

11.3 μgvs11.4 μg

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

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1.42%21.3mg

Sodium

105%1580mg

21.3 mgvs1580 mg

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

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42.4%4.66mg

Zinc

35.6%3.92mg

4.66 mgvs3.92 mg

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

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4.96%184g

Water

12%446g

184 gvs446 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 Boiled Chickpeas vs Canned Chickpeas with Liquids:

Boiled Chickpeas have 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.
While Canned Chickpeas Solids and Liquids contain 1.9 times more Vitamin B5 and 6.3 times more Vitamin B6 than Boiled Chickpeas .
Both Boiled Chickpeas as well as Canned Chickpeas Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Chickpeas vs Canned Chickpeas with Liquids:

Boiled Chickpeas have 1.2 times more Copper and 1.3 times more Iron than Canned Chickpeas Solids and Liquids.
While Canned Chickpeas Solids and Liquids contain 1.3 times more Calcium, 1.5 times more Manganese, 74 times more Sodium and 2.4 times more Water than Boiled Chickpeas .
Both Boiled Chickpeas and Canned Chickpeas Solids and Liquids have similar amounts of Magnesium, Phosphorus, Potassium, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Chickpeas Solids and Liquids contain 1.4 times more Fat, 1.4 times more Omega 3 and 1.4 times more Omega 6 than Boiled Chickpeas .
Both Boiled Chickpeas and Canned Chickpeas Solids and Liquids have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
Both Boiled Chickpeas as well as Canned Chickpeas Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Chickpeas VS Catjang CowpeasCanned Chickpeas with LiquidsVS Catjang Cowpeas

Compare Foods

Comparing Nutrients in 500 calories Boiled Chickpeas VS Canned Chickpeas with Liquids

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: