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

Weight per 300 calories

• Canned low Salt Chickpeas with Liquids: 341g
• Brazilnuts: 45.5g

Dried Brazilnuts have 7.5 times more energy per unit of mass than Canned Chickpeas Solids and Liquids low Salt, which is very high in comparison to other foods. Canned low Salt Chickpeas with Liquids having average energy density.

Discover which food has more nutrients per 300 calories - Canned low Salt Chickpeas with Liquids or Brazilnuts?

Macros Ratio

	Protein	Fat	Carbs
Canned low Salt Chickpeas with Liquids	22%	19%	59%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Canned low Salt Chickpeas with Liquids	Brazilnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.85% 6.65g	31.5% 30.5g	97g per day for Men 19-50 years
Saturated Fat	2.17% 0.7g	23% 7.34g	32g per day for Men 19-50 years
Omega 3	7.03% 0.11g	1.02% 0.016g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	65.2% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.4% 46g	4.1% 5.34g	130g per day for Men 19-50 years
Sugars	12% 8.83g	1.46% 1.06g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.06g	g per day for Men 19-50 years
Fiber	39.5% 15g	9% 3.4g	38g per day for Men 19-50 years
Protein	30% 16.8g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Canned low Salt Chickpeas with Liquids	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.38% 3.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.93% 0.051mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.77% 0.44mg	0.84% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1mg	1.68% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	3.54% 0.046mg	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	21.3% 85.2μg	2.5% 10μg	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	0.38% 0.34mg	0.35% 0.32mg	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	4.3% 0.65mg	17% 2.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.25% 7.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned low Salt Chickpeas with Liquids	Brazilnuts	Recommended Dietary Allowance
Calcium	12% 119mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	88% 0.79mg	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	52.4% 4.2mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	40.8% 171mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	24.2% 0.56mg	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	39% 273mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	1587% 873μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	0.091% 1.37mg	1500mg per day for Men 19-50 years
Zinc	21.4% 2.35mg	17% 1.85mg	11mg per day for Men 19-50 years
Water	7.24% 268g	0.042% 1.56g	3700g per day for Men 19-50 years

Canned Low Salt Chickpeas With Liquids VS Brazilnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned low Salt Chickpeas with Liquids or Brazilnuts?

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

• 300 calories of Canned low Salt Chickpeas with Liquids have 12.2 times more Vitamin B5, 35.1 times more Vitamin B6, 8.5 times more Vitamin B9 and more Vitamin K than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 2.6 times more Vitamin B1 and 4 times more Vitamin E than Canned Chickpeas Solids and Liquids low Salt.
• 300 calories of Canned low Salt Chickpeas with Liquids have insufficient amounts of Vitamin E
• 300 calories of Brazilnuts have insufficient amounts of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Canned Chickpeas Solids and Liquids low Salt as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Canned low Salt Chickpeas with Liquids have 1.6 times more Calcium, 3.8 times more Iron, 5 times more Manganese, 1.6 times more Potassium, 329.5 times more Sodium, 1.3 times more Zinc and 172 times more Water than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 1.5 times more Copper, 1.9 times more Magnesium and 128 times more Selenium than Canned Chickpeas Solids and Liquids low Salt.
• Both Canned low Salt Chickpeas with Liquids and Brazilnuts contain similar levels of Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned low Salt Chickpeas with Liquids have 6.9 times more Omega 3, 8.6 times more Carbohydrate, 8.3 times more Sugars, 4.4 times more Fiber and 2.6 times more Protein than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 4.6 times more Fat, 10.6 times more Saturated Fat and 3.8 times more Omega 6 than Canned Chickpeas Solids and Liquids low Salt.
• Both Canned low Salt Chickpeas with Liquids and Brazilnuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Brazilnuts provide inadequate amounts of Omega 3 and Carbohydrate