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

Weight per 300 calories

• Boiled Common Cowpeas with Salt: 259g
• Canned Chickpeas Rinsed: 217g

Both foods have similar energy densities which is average in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cowpeas with Salt	26%	4%	70%
Canned Chickpeas Rinsed	20%	16%	64%

Macro Nutrients

	Boiled Common Cowpeas with Salt	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	5.54% 5.37g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	4.9% 0.078g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	12% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	11.8% 8.53g	12% 8.7g	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	44.2% 17g	36% 13.7g	38g per day for Men 19-50 years
Protein	35.7% 20g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cowpeas with Salt	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Vitamin A	0.29% 2.6μg	0.24% 2.17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.5% 0.52mg	4.53% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	2.5% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	19.4% 0.25mg	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	134% 538μg	22.3% 89μg	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	1.15% 1.03mg	0.24% 0.22mg	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	4.83% 0.72mg	4.2% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	6.16% 7.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cowpeas with Salt	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Calcium	6.2% 62mg	9.35% 93mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	60.4% 0.54mg	0.9mg per day for Men 19-50 years
Fluoride	0.19% 7.76μg	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	81% 6.5mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	32.6% 137mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	53.4% 1.23mg	75.6% 1.74mg	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	57.6% 403mg	25% 174mg	700mg per day for Men 19-50 years
Potassium	21% 719mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	11.8% 6.47μg	12.3% 6.74μg	55μg per day for Men 19-50 years
Sodium	41.4% 621mg	30.7% 461mg	1500mg per day for Men 19-50 years
Zinc	30.3% 3.34mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.93% 145g	3700g per day for Men 19-50 years

Boiled Common Cowpeas With Salt VS Canned Chickpeas Rinsed Nutrients Per 300 Kcal

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

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

• 300 calories of Boiled Common Cowpeas with Salt have 9.6 times more Vitamin B1, 4.4 times more Vitamin B2, 4.7 times more Vitamin B3 and 6 times more Vitamin B9 than Canned Chickpeas Rinsed.
• While 300 kcal of Canned Chickpeas , Rinsed Solids contain 1.7 times more Vitamin K than Boiled Common Cowpeas with Salt.
• Both Boiled Common Cowpeas with Salt and Canned Chickpeas Rinsed provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Boiled Common Cowpeas with Salt have insufficient amounts of Vitamin K
• 300 calories of Canned Chickpeas Rinsed have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Boiled Common Cowpeas with Salt as well as Canned Chickpeas , Rinsed Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

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

• 300 calories of Boiled Common Cowpeas with Salt have 1.3 times more Copper, 3 times more Iron, 2.6 times more Magnesium, 2.3 times more Phosphorus, 3 times more Potassium, 1.3 times more Sodium and 2.6 times more Zinc than Canned Chickpeas Rinsed.
• While 300 kcal of Canned Chickpeas , Rinsed Solids contain 1.5 times more Calcium and 1.4 times more Manganese than Boiled Common Cowpeas with Salt.
• Both Boiled Common Cowpeas with Salt and Canned Chickpeas Rinsed contain similar levels of Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Common Cowpeas with Salt have 2.7 times more Omega 3, 1.2 times more Fiber and 1.3 times more Protein than Canned Chickpeas Rinsed.
• While 300 kcal of Canned Chickpeas , Rinsed Solids contain 5.4 times more Omega 6 than Boiled Common Cowpeas with Salt.
• Both Boiled Common Cowpeas with Salt and Canned Chickpeas Rinsed offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• 300 calories of Boiled Common Cowpeas with Salt provide inadequate amounts of Omega 6
• 300 calories of Canned Chickpeas Rinsed provide inadequate amounts of Omega 3