Comparing Nutrients in 300 calories Canned Chickpeas Rinsed VS Boiled Catjang Cowpeas with Salt

Weight per 300 calories

• Canned Chickpeas Rinsed: 217g
• Boiled Catjang Cowpeas with Salt: 256g

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 Catjang Cowpeas with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas Rinsed	20%	16%	64%
Boiled Catjang Cowpeas with Salt	27%	5%	68%

Macro Nutrients

	Canned Chickpeas Rinsed	Boiled Catjang Cowpeas with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.54% 5.37g	1.88% 1.82g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	1.5% 0.47g	32g per day for Men 19-50 years
Omega 3	4.9% 0.078g	17.8% 0.28g	1.6g per day for Men 19-50 years
Omega 6	12% 2g	2.9% 0.49g	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% 52g	130g per day for Men 19-50 years
Sugars	12% 8.7g	NA	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	24.3% 9.23g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	37.2% 21g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas Rinsed	Boiled Catjang Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	0.24% 2.17μg	0.28% 2.56μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.53% 0.054mg	34.6% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.5% 0.033mg	9.07% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.8% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	18% 0.24mg	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	91% 364μg	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	1.14% 1.03mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.16% 7.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas Rinsed	Boiled Catjang Cowpeas with Salt	Recommended Dietary Allowance
Calcium	9.35% 93mg	6.67% 66.7mg	1000mg per day for Men 19-50 years
Copper	60.4% 0.54mg	77.2% 0.69mg	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	98% 7.82mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	75.6% 1.74mg	52.7% 1.2mg	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	52% 364mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.74μg	11.7% 6.4μg	55μg per day for Men 19-50 years
Sodium	30.7% 461mg	43.6% 654mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	3.93% 145g	4.83% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Chickpeas Rinsed vs Boiled Catjang Cowpeas with Salt:

• Boiled Catjang Cowpeas with Salt contain 7.6 times more Vitamin B1, 3.6 times more Vitamin B2, 6.7 times more Vitamin B3 and 4.1 times more Vitamin B9 than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Boiled Catjang Cowpeas with Salt have similar amounts of Vitamin B6 per 300 kcal.
• Both Canned Chickpeas , Rinsed Solids as well as Boiled Catjang Cowpeas with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Chickpeas Rinsed vs Boiled Catjang Cowpeas with Salt:

• Canned Chickpeas , Rinsed Solids have 1.4 times more Calcium and 1.4 times more Manganese than Boiled Catjang Cowpeas with Salt.
• While Boiled Catjang Cowpeas with Salt contain 1.3 times more Copper, 3.7 times more Iron, 4.7 times more Magnesium, 2.1 times more Phosphorus, 4.1 times more Potassium, 1.4 times more Sodium and 3.7 times more Zinc than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Boiled Catjang Cowpeas with Salt have similar amounts of Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Chickpeas , Rinsed Solids have 2.9 times more Fat, 4.1 times more Omega 6 and 1.5 times more Fiber than Boiled Catjang Cowpeas with Salt.
• While Boiled Catjang Cowpeas with Salt contain 3.6 times more Omega 3 and 1.4 times more Protein than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Boiled Catjang Cowpeas with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Chickpeas , Rinsed Solids as well as Boiled Catjang Cowpeas with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.