Comparing Nutrients in 300 calories Canned Chickpeas Rinsed VS Canned Chickpeas

Weight per 300 calories

• Canned Chickpeas Rinsed: 217g
• Canned Chickpeas: 216g

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

Discover which food has more nutrients per 300 calories - Canned Chickpeas Rinsed or Canned Chickpeas ?

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas Rinsed	20%	16%	64%
Canned Chickpeas	20%	17%	63%

Macro Nutrients

	Canned Chickpeas Rinsed	Canned Chickpeas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.54% 5.37g	6.16% 5.98g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	4.9% 0.078g	4.86% 0.078g	1.6g per day for Men 19-50 years
Omega 6	12% 2g	12% 2g	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	37.4% 48.6g	130g per day for Men 19-50 years
Sugars	12% 8.7g	12% 8.65g	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	36.3% 14g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	27% 15.2g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas Rinsed	Canned Chickpeas	Recommended Dietary Allowance
Vitamin A	0.24% 2.17μg	0.24% 2.16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.53% 0.054mg	4.86% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.5% 0.033mg	2.5% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	1.9% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	19.3% 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	22.3% 89μg	26% 104μg	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	0.24% 0.22mg	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	4.17% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.16% 7.4μg	6.1% 7.34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas Rinsed	Canned Chickpeas	Recommended Dietary Allowance
Calcium	9.35% 93mg	9.7% 97mg	1000mg per day for Men 19-50 years
Copper	60.4% 0.54mg	60.7% 0.55mg	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	29% 2.3mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	13.4% 56mg	420mg per day for Men 19-50 years
Manganese	75.6% 1.74mg	79.4% 1.83mg	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	26.2% 183mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.74μg	12% 6.7μg	55μg per day for Men 19-50 years
Sodium	30.7% 461mg	35.4% 531mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	3.93% 145g	3.9% 144g	3700g per day for Men 19-50 years

Canned Chickpeas Rinsed VS Canned Chickpeas Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Chickpeas Rinsed or Canned Chickpeas ?

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

• Both Canned Chickpeas , Rinsed Solids and Canned Chickpeas , Solids have similar amounts of vitamins per 300 kcal
• Both Canned Chickpeas Rinsed and Canned Chickpeas provide similar amounts of Vitamin B6, Vitamin B9 and Vitamin K per 300 calories.
• Both Canned Chickpeas , Rinsed Solids as well as Canned Chickpeas , Solids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

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

• Both Canned Chickpeas , Rinsed Solids and Canned Chickpeas , Solids have similar amounts of minerals per 300 kcal
• Both Canned Chickpeas Rinsed and Canned Chickpeas contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Canned Chickpeas , Rinsed Solids and Canned Chickpeas , Solids have similar amounts of macro-nutrients per 300 kcal
• Both Canned Chickpeas Rinsed and Canned Chickpeas offer comparable quantities of Energy, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 300 calories.
• Both Canned Chickpeas , Rinsed Solids as well as Canned Chickpeas , Solids provide inadequate amounts of Omega 3 in 300 calories.