Comparing Nutrients in 300 calories Canned Broadbeans VS Canned Chickpeas with Liquids

Weight per 300 calories

• Canned Broadbeans: 423g
• Canned Chickpeas with Liquids: 341g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Canned Broadbeans or Canned Chickpeas with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Canned Broadbeans	30%	3%	67%
Canned Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Canned Broadbeans	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	6.85% 6.65g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	2.17% 0.7g	32g per day for Men 19-50 years
Omega 3	1.85% 0.03g	7.03% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.35g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.4g	35.4% 46g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	41% 15.6g	39.5% 15g	38g per day for Men 19-50 years
Protein	41.3% 23g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Canned Broadbeans	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Vitamin A	0.47% 4.23μg	0.38% 3.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.04% 0.085mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	3.93% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.4% 4.06mg	2.77% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	20.4% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	124% 1.6mg	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	35% 139μg	21.3% 85.2μg	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	8.45% 7.6mg	0.38% 0.34mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Broadbeans	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	11% 110mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	58% 0.52mg	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	53% 4.23mg	52.4% 4.2mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	121% 2.8mg	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	47.7% 334mg	39% 273mg	700mg per day for Men 19-50 years
Potassium	30% 1023mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	14% 7.6μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	128% 1914mg	63% 948mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	21.4% 2.35mg	11mg per day for Men 19-50 years
Water	9.17% 339g	7.24% 268g	3700g per day for Men 19-50 years

Canned Broadbeans VS Canned Chickpeas With Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Broadbeans or Canned Chickpeas with Liquids?

Lets compare vitamin content per 300 calories of Canned Broadbeans vs Canned Chickpeas with Liquids:

• 300 calories of Canned Broadbeans have 4.1 times more Vitamin B2, 9.2 times more Vitamin B3, 1.6 times more Vitamin B9 and 22.3 times more Vitamin C than Canned Chickpeas with Liquids.
• While 300 kcal of Canned Chickpeas Solids and Liquids contain 1.3 times more Vitamin B1, 2 times more Vitamin B5 and 8.5 times more Vitamin B6 than Canned Broadbeans .
• 300 calories of Canned Chickpeas with Liquids have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Canned Broadbeans as well as Canned Chickpeas Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Broadbeans vs Canned Chickpeas with Liquids:

• 300 calories of Canned Broadbeans have 1.5 times more Magnesium, 1.2 times more Phosphorus, 2.1 times more Potassium, 2 times more Sodium and 1.3 times more Water than Canned Chickpeas with Liquids.
• While 300 kcal of Canned Chickpeas Solids and Liquids contain 2.3 times more Manganese than Canned Broadbeans .
• Both Canned Broadbeans and Canned Chickpeas with Liquids contain similar levels of Calcium, Copper, Iron, Selenium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Broadbeans have 1.4 times more Protein than Canned Chickpeas with Liquids.
• While 300 kcal of Canned Chickpeas Solids and Liquids contain 7.2 times more Fat, 3.8 times more Omega 3 and 8.2 times more Omega 6 than Canned Broadbeans .
• Both Canned Broadbeans and Canned Chickpeas with Liquids offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Canned Broadbeans provide inadequate amounts of Omega 3 and Omega 6