Comparing Nutrients in 300 calories Canned Broadbeans VS Boiled Chickpeas

Weight per 300 calories

• Canned Broadbeans: 423g
• Boiled Chickpeas: 183g

Boiled Chickpeas have 2.3 times more energy per unit of mass than Canned Broadbeans , which is above average in comparison to other foods. Canned Broadbeans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Broadbeans	30%	3%	67%
Boiled Chickpeas	21%	14%	65%

Macro Nutrients

	Canned Broadbeans	Boiled Chickpeas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	1.54% 0.49g	32g per day for Men 19-50 years
Omega 3	1.85% 0.03g	4.9% 0.079g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.35g	12% 2.04g	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	38.6% 50g	130g per day for Men 19-50 years
Sugars	NA	12% 8.8g	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	36.6% 14g	38g per day for Men 19-50 years
Protein	41.3% 23g	29% 16.2g	56g per day for Men 19-50 years

Vitamins

	Canned Broadbeans	Boiled Chickpeas	Recommended Dietary Allowance
Vitamin A	0.47% 4.23μg	0.2% 1.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.04% 0.085mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	8.86% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.4% 4.06mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	19.6% 0.25mg	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	78.7% 315μg	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	2.64% 2.38mg	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	4.27% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.1% 7.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Broadbeans	Boiled Chickpeas	Recommended Dietary Allowance
Calcium	11% 110mg	8.96% 89.6mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	71.5% 0.64mg	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	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	82% 1.9mg	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	44% 307mg	700mg per day for Men 19-50 years
Potassium	30% 1023mg	15.7% 532mg	3400mg per day for Men 19-50 years
Selenium	14% 7.6μg	12.3% 6.77μg	55μg per day for Men 19-50 years
Sodium	128% 1914mg	0.85% 13mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	9.17% 339g	2.98% 110g	3700g per day for Men 19-50 years

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

• Canned Broadbeans have 1.8 times more Vitamin B2, 4.2 times more Vitamin B3 and 3.2 times more Vitamin C than Boiled Chickpeas .
• While Boiled Chickpeas contain 2.5 times more Vitamin B1, 1.3 times more Vitamin B6 and 2.3 times more Vitamin B9 than Canned Broadbeans .
• Both Canned Broadbeans and Boiled Chickpeas have similar amounts of Vitamin B5 per 300 kcal.
• Both Canned Broadbeans 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 Canned Broadbeans vs Boiled Chickpeas :

• Canned Broadbeans have 1.2 times more Calcium, 1.5 times more Magnesium, 1.9 times more Potassium, 149.5 times more Sodium and 3.1 times more Water than Boiled Chickpeas .
• While Boiled Chickpeas contain 1.4 times more Copper, 1.3 times more Iron and 1.5 times more Manganese than Canned Broadbeans .
• Both Canned Broadbeans and Boiled Chickpeas have similar amounts of Phosphorus, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Broadbeans have 1.4 times more Protein than Boiled Chickpeas .
• While Boiled Chickpeas contain 5.1 times more Fat, 2.7 times more Omega 3 and 5.7 times more Omega 6 than Canned Broadbeans .
• Both Canned Broadbeans and Boiled Chickpeas have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Canned Broadbeans as well as Boiled Chickpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.