Comparing Nutrients in 300 calories Canned Pinto Beans VS Chickpea flour

Weight per 300 calories

• Canned Pinto Beans: 263g
• Chickpea flour: 77.5g

Chickpea flour has 3.4 times more energy per unit of mass than Canned Pinto Beans, Solids, which is high in comparison to other foods. Canned Pinto Beans having average energy density.

Discover which food has more nutrients per 300 calories - Canned Pinto Beans or Chickpea flour?

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans	24%	7%	69%
Chickpea flour	24%	16%	60%

Macro Nutrients

	Canned Pinto Beans	Chickpea flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.44% 2.37g	5.35% 5.2g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	1.68% 0.54g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	5.43% 0.087g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	13% 2.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.2g	34.5% 45g	130g per day for Men 19-50 years
Sugars	1.96% 1.42g	11.6% 8.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.42g	NA	g per day for Men 19-50 years
Fiber	38% 14.5g	22% 8.37g	38g per day for Men 19-50 years
Protein	33% 18.4g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans	Chickpea flour	Recommended Dietary Allowance
Vitamin A	NA	0.17% 1.55μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.4% 0.14mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.72mg	8.54% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.8% 63μg	84.7% 339μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.29% 0.26mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.3% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.88% 7.05μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans	Chickpea flour	Recommended Dietary Allowance
Calcium	16.6% 166mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	75.7% 0.68mg	78.6% 0.71mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	43.8% 3.5mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	20% 84.2mg	30.6% 129mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	54% 1.24mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	38% 266mg	35.2% 247mg	700mg per day for Men 19-50 years
Potassium	21.2% 721mg	19.3% 656mg	3400mg per day for Men 19-50 years
Selenium	NA	11.7% 6.43μg	55μg per day for Men 19-50 years
Sodium	42% 629mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	20% 2.18mg	11mg per day for Men 19-50 years
Water	5.02% 186g	0.22% 7.97g	3700g per day for Men 19-50 years

Canned Pinto Beans VS Chickpea Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Pinto Beans or Chickpea flour?

Lets compare vitamin content per 300 calories of Canned Pinto Beans vs Chickpea flour:

• 300 kcal of Chickpea flour contain 2.8 times more Vitamin B1, 1.6 times more Vitamin B2, 1.9 times more Vitamin B3 and 5.4 times more Vitamin B9 than Canned Pinto Beans, Solids.
• 300 calories of Canned Pinto Beans have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Canned Pinto Beans, Solids as well as Chickpea flour have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Pinto Beans vs Chickpea flour:

• 300 calories of Canned Pinto Beans have 4.8 times more Calcium and 12.7 times more Sodium than Chickpea flour.
• While 300 kcal of Chickpea flour contain 1.5 times more Magnesium and 1.4 times more Zinc than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans and Chickpea flour contain similar levels of Copper, Iron, Manganese, Phosphorus and Potassium per 300 calories.
• 300 calories of Chickpea flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Pinto Beans have 4.8 times more Omega 3 and 1.7 times more Fiber than Chickpea flour.
• While 300 kcal of Chickpea flour contain 7.4 times more Omega 6 and 5.9 times more Sugars than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans and Chickpea flour offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Canned Pinto Beans provide inadequate amounts of Omega 6
• 300 calories of Chickpea flour provide inadequate amounts of Omega 3