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

Weight per 300 calories

• Boiled Hyacinth Beans with Salt: 256g
• 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 Hyacinth Beans with Salt or Canned Chickpeas Rinsed?

Macros Ratio

	Protein	Fat	Carbs
Boiled Hyacinth Beans with Salt	27%	4%	69%
Canned Chickpeas Rinsed	20%	16%	64%

Macro Nutrients

	Boiled Hyacinth Beans with Salt	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.53% 1.5g	5.54% 5.37g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	NA	4.9% 0.078g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	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% 53g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	36% 13.7g	38g per day for Men 19-50 years
Protein	37.3% 21g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth Beans with Salt	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.24% 2.17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.7% 0.69mg	4.53% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	2.5% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.05mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	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	2.56% 10.3μg	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	0% 0mg	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	NA	4.2% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.16% 7.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hyacinth Beans with Salt	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Calcium	10.3% 103mg	9.35% 93mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	60.4% 0.54mg	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	147% 11.7mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	53.7% 1.24mg	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	44% 308mg	25% 174mg	700mg per day for Men 19-50 years
Potassium	25.4% 864mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	13% 7.18μg	12.3% 6.74μg	55μg per day for Men 19-50 years
Sodium	41.5% 623mg	30.7% 461mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	4.8% 177g	3.93% 145g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Boiled Hyacinth Beans with Salt have 12.7 times more Vitamin B1, 2.9 times more Vitamin B2 and 3.9 times more Vitamin B3 than Canned Chickpeas Rinsed.
• While 300 kcal of Canned Chickpeas , Rinsed Solids contain 2.7 times more Vitamin B6 and 8.7 times more Vitamin B9 than Boiled Hyacinth Beans with Salt.
• 300 calories of Boiled Hyacinth Beans with Salt have insufficient amounts of Vitamin B9
• 300 calories of Canned Chickpeas Rinsed have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Boiled Hyacinth Beans with Salt as well as Canned Chickpeas , Rinsed Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Boiled Hyacinth Beans with Salt have 1.6 times more Copper, 5.5 times more Iron, 4 times more Magnesium, 1.8 times more Phosphorus, 3.6 times more Potassium, 1.4 times more Sodium and 5.7 times more Zinc than Canned Chickpeas Rinsed.
• While 300 kcal of Canned Chickpeas , Rinsed Solids contain 1.4 times more Manganese than Boiled Hyacinth Beans with Salt.
• Both Boiled Hyacinth Beans with Salt and Canned Chickpeas Rinsed contain similar levels of Calcium and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

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