Comparing Nutrients in 300 calories Canned Chickpeas Rinsed VS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

• Canned Chickpeas Rinsed: 217g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 206g

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 Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas Rinsed	20%	16%	64%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Canned Chickpeas Rinsed	Frozen Crinkle Cut French Fried Potatoes 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	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	8.02% 2.57g	32g per day for Men 19-50 years
Omega 3	4.9% 0.078g	2.05% 0.033g	1.6g per day for Men 19-50 years
Omega 6	12% 2g	3.07% 0.52g	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	38% 49.2g	130g per day for Men 19-50 years
Sugars	12% 8.7g	0.6% 0.43g	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	0% 0g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.29g	g per day for Men 19-50 years
Fiber	36% 13.7g	11% 4.1g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	8.6% 4.8g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas Rinsed	Frozen Crinkle Cut French Fried Potatoes 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	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.5% 0.033mg	5.85% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	31% 0.4mg	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	16% 63.7μg	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	17.6% 16mg	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	1.37% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.16% 7.4μg	3.6% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas Rinsed	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	9.35% 93mg	2.67% 26.7mg	1000mg per day for Men 19-50 years
Copper	60.4% 0.54mg	17.6% 0.16mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	10.3% 43mg	420mg per day for Men 19-50 years
Manganese	75.6% 1.74mg	14% 0.32mg	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	23.8% 166mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	23% 781mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.74μg	1.87% 1.03μg	55μg per day for Men 19-50 years
Sodium	30.7% 461mg	48% 717mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	6.35% 0.7mg	11mg per day for Men 19-50 years
Water	3.93% 145g	3.73% 138g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Chickpeas Rinsed vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Canned Chickpeas , Rinsed Solids have 1.4 times more Vitamin B9, 3.1 times more Vitamin E and 1.7 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4 times more Vitamin B1, 2.3 times more Vitamin B2, 16.2 times more Vitamin B3, 1.6 times more Vitamin B6 and 72.8 times more Vitamin C than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Chickpeas Rinsed vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Canned Chickpeas , Rinsed Solids have 3.5 times more Calcium, 3.4 times more Copper, 1.7 times more Iron, 1.2 times more Magnesium, 5.4 times more Manganese, 6.6 times more Selenium and 1.8 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.3 times more Potassium and 1.6 times more Sodium than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Phosphorus and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Chickpeas , Rinsed Solids have 2.4 times more Omega 3, 3.9 times more Omega 6, 20.2 times more Sugars, 3.3 times more Fiber and 3.2 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.9 times more Fat and 5.5 times more Saturated Fat than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Chickpeas , Rinsed Solids as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.