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

Weight per 300 calories

• Boiled Common Cowpeas with Salt: 259g
• Canned low Salt Chickpeas with Liquids: 341g

Boiled Common Cowpeas with Salt have 1.3 times more energy per 100g than Canned low Salt Chickpeas with Liquids. It has average energy density when compared to other foods. Canned Chickpeas Solids and Liquids low Salt having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cowpeas with Salt	26%	4%	70%
Canned low Salt Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Boiled Common Cowpeas with Salt	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	6.85% 6.65g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	2.17% 0.7g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	7.03% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	17% 2.9g	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	35.4% 46g	130g per day for Men 19-50 years
Sugars	11.8% 8.53g	12% 8.83g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	35.7% 20g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cowpeas with Salt	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Vitamin A	0.29% 2.6μg	0.38% 3.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.5% 0.52mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	3.93% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	2.77% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	20.4% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	124% 1.6mg	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	21.3% 85.2μg	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	0.38% 0.34mg	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	4.3% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	6.25% 7.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cowpeas with Salt	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	6.2% 62mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	58% 0.52mg	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	52.4% 4.2mg	8mg per day for Men 19-50 years
Magnesium	32.6% 137mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	53.4% 1.23mg	121% 2.8mg	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	39% 273mg	700mg per day for Men 19-50 years
Potassium	21% 719mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	11.8% 6.47μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	41.4% 621mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	30.3% 3.34mg	21.4% 2.35mg	11mg per day for Men 19-50 years
Water	4.9% 181g	7.24% 268g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Boiled Common Cowpeas with Salt have 4.8 times more Vitamin B1, 2.8 times more Vitamin B2, 2.9 times more Vitamin B3 and 6.3 times more Vitamin B9 than Canned low Salt Chickpeas with Liquids.
• While 300 kcal of Canned Chickpeas Solids and Liquids low Salt contain 6.2 times more Vitamin B6 and 1.7 times more Vitamin K than Boiled Common Cowpeas with Salt.
• Both Boiled Common Cowpeas with Salt and Canned low Salt Chickpeas with Liquids provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Boiled Common Cowpeas with Salt have insufficient amounts of Vitamin K
• 300 calories of Canned low Salt Chickpeas with Liquids have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Boiled Common Cowpeas with Salt as well as Canned Chickpeas Solids and Liquids low 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 Boiled Common Cowpeas with Salt vs Canned low Salt Chickpeas with Liquids:

• 300 calories of Boiled Common Cowpeas with Salt have 1.3 times more Copper, 1.5 times more Iron, 1.5 times more Magnesium, 1.5 times more Phosphorus, 1.5 times more Potassium, 1.4 times more Sodium and 1.4 times more Zinc than Canned low Salt Chickpeas with Liquids.
• While 300 kcal of Canned Chickpeas Solids and Liquids low Salt contain 1.9 times more Calcium, 2.3 times more Manganese and 1.5 times more Water than Boiled Common Cowpeas with Salt.
• Both Boiled Common Cowpeas with Salt and Canned low Salt Chickpeas with Liquids contain similar levels of Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Common Cowpeas with Salt have 1.9 times more Omega 3 than Canned low Salt Chickpeas with Liquids.
• While 300 kcal of Canned Chickpeas Solids and Liquids low Salt contain 4.8 times more Fat and 7.8 times more Omega 6 than Boiled Common Cowpeas with Salt.
• Both Boiled Common Cowpeas with Salt and Canned low Salt Chickpeas with Liquids offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per 300 calories.
• 300 calories of Boiled Common Cowpeas with Salt provide inadequate amounts of Omega 6