Comparing Nutrients in 300 calories Canned Chickpeas VS Boiled Hyacinth Beans with Salt

Weight per 300 calories

• Canned Chickpeas: 216g
• Boiled Hyacinth Beans with Salt: 256g

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 or Boiled Hyacinth Beans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas	20%	17%	63%
Boiled Hyacinth Beans with Salt	27%	4%	69%

Macro Nutrients

	Canned Chickpeas	Boiled Hyacinth Beans with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.16% 5.98g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	4.86% 0.078g	NA	1.6g per day for Men 19-50 years
Omega 6	12% 2g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.4% 48.6g	41% 53g	130g per day for Men 19-50 years
Sugars	12% 8.65g	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	36.3% 14g	NA	38g per day for Men 19-50 years
Protein	27% 15.2g	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas	Boiled Hyacinth Beans with Salt	Recommended Dietary Allowance
Vitamin A	0.24% 2.16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.86% 0.058mg	57.7% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.5% 0.032mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.9% 0.3mg	6.6% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.3% 0.25mg	7.3% 0.095mg	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	26% 104μg	2.56% 10.3μg	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% 0mg	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	4.17% 0.63mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.34μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas	Boiled Hyacinth Beans with Salt	Recommended Dietary Allowance
Calcium	9.7% 97mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	60.7% 0.55mg	97% 0.87mg	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	29% 2.3mg	147% 11.7mg	8mg per day for Men 19-50 years
Magnesium	13.4% 56mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	79.4% 1.83mg	53.7% 1.24mg	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	26.2% 183mg	44% 308mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	25.4% 864mg	3400mg per day for Men 19-50 years
Selenium	12% 6.7μg	13% 7.18μg	55μg per day for Men 19-50 years
Sodium	35.4% 531mg	41.5% 623mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	3.9% 144g	4.8% 177g	3700g per day for Men 19-50 years

Canned Chickpeas VS Boiled Hyacinth Beans With Salt Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Canned Chickpeas vs Boiled Hyacinth Beans with Salt:

• 300 calories of Canned Chickpeas have 2.6 times more Vitamin B6 and 10.1 times more Vitamin B9 than Boiled Hyacinth Beans with Salt.
• While 300 kcal of Boiled Hyacinth Beans with Salt contain 11.9 times more Vitamin B1, 2.9 times more Vitamin B2 and 3.5 times more Vitamin B3 than Canned Chickpeas , Solids.
• 300 calories of Canned Chickpeas have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• 300 calories of Boiled Hyacinth Beans with Salt have insufficient amounts of Vitamin B9
• Both Canned Chickpeas , Solids as well as Boiled Hyacinth Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Chickpeas vs Boiled Hyacinth Beans with Salt:

• 300 calories of Canned Chickpeas have 1.5 times more Manganese than Boiled Hyacinth Beans with Salt.
• While 300 kcal of Boiled Hyacinth Beans with Salt contain 1.6 times more Copper, 5.1 times more Iron, 3.7 times more Magnesium, 1.7 times more Phosphorus, 3.2 times more Potassium and 5.4 times more Zinc than Canned Chickpeas , Solids.
• Both Canned Chickpeas and Boiled Hyacinth Beans with Salt contain similar levels of Calcium, Selenium and Sodium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Chickpeas have 4 times more Fat and 3.2 times more Omega 6 than Boiled Hyacinth Beans with Salt.
• While 300 kcal of Boiled Hyacinth Beans with Salt contain 1.4 times more Protein than Canned Chickpeas , Solids.
• Both Canned Chickpeas and Boiled Hyacinth Beans with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Boiled Hyacinth Beans with Salt provide inadequate amounts of Omega 6