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

Weight per 300 calories

• Canned Chickpeas Rinsed: 217g
• Boiled Kidney Beans: 236g

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

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

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas Rinsed	20%	16%	64%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Canned Chickpeas Rinsed	Boiled 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	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	4.9% 0.078g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	12% 2g	1.5% 0.26g	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	41.4% 54g	130g per day for Men 19-50 years
Sugars	12% 8.7g	1.04% 0.76g	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	36% 13.7g	39.8% 15g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas Rinsed	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.24% 2.17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.53% 0.054mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.5% 0.033mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	22% 0.28mg	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	76.8% 307μg	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	3.15% 2.83mg	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	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.16% 7.4μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas Rinsed	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	9.35% 93mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	60.4% 0.54mg	56.7% 0.51mg	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	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	75.6% 1.74mg	44% 1mg	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	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.74μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	30.7% 461mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	3.93% 145g	4.27% 158g	3700g per day for Men 19-50 years

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

• Canned Chickpeas , Rinsed Solids have 8.9 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7 times more Vitamin B1, 4.2 times more Vitamin B2, 5 times more Vitamin B3, 3.4 times more Vitamin B9, 13 times more Vitamin C and 2.7 times more Vitamin K than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 300 kcal.
• Both Canned Chickpeas , Rinsed Solids as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

• Canned Chickpeas , Rinsed Solids have 1.7 times more Manganese, 2.6 times more Selenium and 195.1 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.5 times more Iron, 1.9 times more Magnesium, 1.9 times more Phosphorus, 4 times more Potassium and 1.8 times more Zinc than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Boiled All Types Kidney Beans have similar amounts of Calcium, Copper and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Chickpeas , Rinsed Solids have 4.5 times more Fat, 7.9 times more Omega 6 and 11.5 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.1 times more Omega 3 and 1.3 times more Protein than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Canned Chickpeas , Rinsed Solids as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.