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

Weight per 300 calories

• Canned Chickpeas Rinsed: 217g
• Boiled Lentils with Salt: 263g

Canned Chickpeas Rinsed have 1.2 times more energy per 100g than Boiled Lentils with Salt. It has average energy density when compared to other foods. Boiled Lentils with Salt having average energy density.

Discover which food has more nutrients per 300 calories - Canned Chickpeas Rinsed or Boiled Lentils with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas Rinsed	20%	16%	64%
Boiled Lentils with Salt	31%	3%	66%

Macro Nutrients

	Canned Chickpeas Rinsed	Boiled Lentils 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	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	4.9% 0.078g	6.1% 0.097g	1.6g per day for Men 19-50 years
Omega 6	12% 2g	2.12% 0.36g	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	39.6% 51.4g	130g per day for Men 19-50 years
Sugars	12% 8.7g	6.53% 4.74g	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	54.7% 20.8g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	42.4% 23.7g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas Rinsed	Boiled Lentils with Salt	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	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.5% 0.033mg	14.8% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	17.4% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	33.6% 1.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	36% 0.47mg	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	119% 476μg	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	4.4% 3.95mg	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	1.93% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.16% 7.4μg	3.73% 4.47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas Rinsed	Boiled Lentils with Salt	Recommended Dietary Allowance
Calcium	9.35% 93mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	60.4% 0.54mg	73.4% 0.66mg	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	110% 8.76mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	75.6% 1.74mg	56.5% 1.3mg	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	67.7% 474mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	28.6% 971mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.74μg	13.4% 7.37μg	55μg per day for Men 19-50 years
Sodium	30.7% 461mg	41.8% 626mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	30.4% 3.34mg	11mg per day for Men 19-50 years
Water	3.93% 145g	4.95% 183g	3700g per day for Men 19-50 years

Canned Chickpeas Rinsed VS Boiled Lentils With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Chickpeas Rinsed or Boiled Lentils with Salt?

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

• 300 calories of Canned Chickpeas Rinsed have 1.7 times more Vitamin K than Boiled Lentils with Salt.
• While 300 kcal of Boiled Lentils with Salt contain 8.2 times more Vitamin B1, 5.9 times more Vitamin B2, 10.3 times more Vitamin B3, 1.9 times more Vitamin B6 and 5.3 times more Vitamin B9 than Canned Chickpeas , Rinsed Solids.
• 300 calories of Canned Chickpeas Rinsed have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• 300 calories of Boiled Lentils with Salt have insufficient amounts of Vitamin K
• Both Canned Chickpeas , Rinsed Solids as well as Boiled Lentils with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

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

• 300 calories of Canned Chickpeas Rinsed have 1.9 times more Calcium and 1.3 times more Manganese than Boiled Lentils with Salt.
• While 300 kcal of Boiled Lentils with Salt contain 4.1 times more Iron, 1.8 times more Magnesium, 2.7 times more Phosphorus, 4.1 times more Potassium, 1.4 times more Sodium and 2.6 times more Zinc than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas Rinsed and Boiled Lentils with Salt contain similar levels of Copper and Selenium per 300 calories.
• 300 calories of Boiled Lentils with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Chickpeas Rinsed have 5.6 times more Omega 6 and 1.8 times more Sugars than Boiled Lentils with Salt.
• While 300 kcal of Boiled Lentils with Salt contain 1.5 times more Fiber and 1.6 times more Protein than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas Rinsed and Boiled Lentils with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Canned Chickpeas Rinsed provide inadequate amounts of Omega 3
• 300 calories of Boiled Lentils with Salt provide inadequate amounts of Omega 6