Comparing Nutrients in 300 calories Canned Chickpeas Rinsed VS Canned Kidney Beans

Weight per 300 calories

• Canned Chickpeas Rinsed: 217g
• Canned Kidney Beans: 357g

Canned Chickpeas Rinsed have 1.6 times more energy per 100g than Canned Kidney Beans. It has average energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Canned Chickpeas Rinsed or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas Rinsed	20%	16%	64%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Canned Chickpeas Rinsed	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.54% 5.37g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	4.9% 0.078g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	12% 2g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.2% 49.7g	40% 51.8g	130g per day for Men 19-50 years
Sugars	12% 8.7g	9.1% 6.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.6g	g per day for Men 19-50 years
Fiber	36% 13.7g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas Rinsed	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.24% 2.17μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.53% 0.054mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.5% 0.033mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	20.3% 0.26mg	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	22.3% 89μg	32% 129μg	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	0.24% 0.22mg	4.76% 4.3mg	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	4.2% 0.63mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.16% 7.4μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas Rinsed	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	9.35% 93mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	60.4% 0.54mg	53.6% 0.48mg	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	26.6% 2.13mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	75.6% 1.74mg	26% 0.6mg	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	25% 174mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.74μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	30.7% 461mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	3.93% 145g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Chickpeas Rinsed vs Canned Kidney Beans:

• Canned Chickpeas , Rinsed Solids have 8.8 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 7.6 times more Vitamin B1, 5.6 times more Vitamin B2, 5.4 times more Vitamin B3, 1.4 times more Vitamin B9, 19.7 times more Vitamin C and 2 times more Vitamin K than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Canned All Types Kidney Beans have similar amounts of Vitamin B6 per 300 kcal.
• Both Canned Chickpeas , Rinsed Solids as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Chickpeas Rinsed vs Canned Kidney Beans:

• Canned Chickpeas , Rinsed Solids have 2.9 times more Manganese and 2.1 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Calcium, 2 times more Iron, 1.8 times more Magnesium, 1.8 times more Phosphorus, 3.6 times more Potassium, 2.3 times more Sodium, 1.3 times more Zinc and 1.9 times more Water than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Canned All Types Kidney Beans have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Chickpeas , Rinsed Solids have 2.5 times more Fat, 5.3 times more Omega 6 and 1.3 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.7 times more Omega 3 than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Canned All Types Kidney Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Canned Chickpeas , Rinsed Solids as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.