Comparing Nutrients in 300 calories Canned Chickpeas Rinsed VS Canned low Salt Chickpeas with Liquids

Weight per 300 calories

• Canned Chickpeas Rinsed: 217g
• Canned low Salt Chickpeas with Liquids: 341g

Canned Chickpeas Rinsed have 1.6 times more energy per 100g than Canned low Salt Chickpeas with Liquids. It has average energy density when compared to other foods. Canned Chickpeas Solids and Liquids low Salt having average energy density.

Which food has more nutrients per 300 calories - Canned Chickpeas Rinsed or Canned low Salt Chickpeas with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas Rinsed	20%	16%	64%
Canned low Salt Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Canned Chickpeas Rinsed	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.54% 5.37g	6.85% 6.65g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	2.17% 0.7g	32g per day for Men 19-50 years
Omega 3	4.9% 0.078g	7.03% 0.11g	1.6g per day for Men 19-50 years
Omega 6	12% 2g	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	38.2% 49.7g	35.4% 46g	130g per day for Men 19-50 years
Sugars	12% 8.7g	12% 8.83g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas Rinsed	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Vitamin A	0.24% 2.17μg	0.38% 3.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.53% 0.054mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.5% 0.033mg	3.93% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	2.77% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.4% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	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	22.3% 89μg	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	0.24% 0.22mg	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	4.2% 0.63mg	4.3% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.16% 7.4μg	6.25% 7.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas Rinsed	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	9.35% 93mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	60.4% 0.54mg	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	26.6% 2.13mg	52.4% 4.2mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	75.6% 1.74mg	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	25% 174mg	39% 273mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.74μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	30.7% 461mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	21.4% 2.35mg	11mg per day for Men 19-50 years
Water	3.93% 145g	7.24% 268g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Chickpeas Rinsed vs Canned low Salt Chickpeas with Liquids:

• Canned Chickpeas Solids and Liquids low Salt contain 2 times more Vitamin B1, 1.6 times more Vitamin B2 and 6.4 times more Vitamin B6 than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Canned Chickpeas Solids and Liquids low Salt have similar amounts of Vitamin B9, Vitamin E and Vitamin K per 300 kcal.
• Both Canned Chickpeas , Rinsed Solids as well as Canned Chickpeas Solids and Liquids low Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Chickpeas Rinsed vs Canned low Salt Chickpeas with Liquids:

• Canned Chickpeas Solids and Liquids low Salt contain 1.3 times more Calcium, 2 times more Iron, 1.8 times more Magnesium, 1.6 times more Manganese, 1.6 times more Phosphorus, 2.1 times more Potassium, 1.8 times more Zinc and 1.8 times more Water than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Canned Chickpeas Solids and Liquids low Salt have similar amounts of Copper, Selenium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Chickpeas Solids and Liquids low Salt contain 1.4 times more Omega 3 and 1.4 times more Omega 6 than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Canned Chickpeas Solids and Liquids low Salt have similar amounts of Energy, Fat, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
• Both Canned Chickpeas , Rinsed Solids as well as Canned Chickpeas Solids and Liquids low Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.