Comparing Nutrients in 300 calories Baked Red Potatoes VS Boiled Chickpeas with Salt

Weight per 300 calories

• Baked Red Potatoes: 345g
• Boiled Chickpeas with Salt: 183g

Boiled Chickpeas with Salt have 1.9 times more energy per unit of mass than Baked Whole Red Potatoes, which is above average in comparison to other foods. Baked Red Potatoes having average energy density.

Discover which food has more nutrients per 300 calories - Baked Red Potatoes or Boiled Chickpeas with Salt?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Chickpeas with Salt	21%	14%	65%

Macro Nutrients

	Baked Red Potatoes	Boiled Chickpeas with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.54% 0.49g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	4.9% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	12% 2.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	38.6% 50g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	12% 8.8g	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	2.1% 1.5g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 1.55g	NA	g per day for Men 19-50 years
Fiber	16.3% 6.2g	36.6% 14g	38g per day for Men 19-50 years
Protein	14% 7.93g	29% 16.2g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Chickpeas with Salt	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	0.2% 1.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	8.86% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	19.6% 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	23.3% 93μg	78.7% 315μg	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	48.3% 43.4mg	2.64% 2.38mg	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	1.84% 0.28mg	4.27% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	6.1% 7.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Chickpeas with Salt	Recommended Dietary Allowance
Calcium	3.1% 31mg	8.96% 89.6mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	71.5% 0.64mg	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	30% 2.4mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	82% 1.9mg	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	35.5% 248mg	44% 307mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	15.7% 532mg	3400mg per day for Men 19-50 years
Selenium	NA	12.3% 6.77μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	29.6% 445mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	7.15% 264g	2.98% 110g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Boiled Chickpeas With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Red Potatoes or Boiled Chickpeas with Salt?

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Boiled Chickpeas with Salt:

• 300 calories of Baked Red Potatoes have 1.5 times more Vitamin B2, 5.7 times more Vitamin B3, 2.2 times more Vitamin B5, 2.9 times more Vitamin B6, 18.3 times more Vitamin C and 1.3 times more Vitamin K than Boiled Chickpeas with Salt.
• While 300 kcal of Boiled Chickpeas with Salt contain 3.4 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Chickpeas with Salt provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Boiled Chickpeas with Salt have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Boiled Chickpeas with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Baked Red Potatoes vs Boiled Chickpeas with Salt:

• 300 calories of Baked Red Potatoes have 3.5 times more Potassium and 2.4 times more Water than Boiled Chickpeas with Salt.
• While 300 kcal of Boiled Chickpeas with Salt contain 2.9 times more Calcium, 2.2 times more Iron, 3.2 times more Manganese, 10.7 times more Sodium and 2 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Chickpeas with Salt contain similar levels of Copper, Magnesium and Phosphorus per 300 calories.
• 300 calories of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Red Potatoes have 1.3 times more Carbohydrate than Boiled Chickpeas with Salt.
• While 300 kcal of Boiled Chickpeas with Salt contain 12 times more Omega 6, 1.8 times more Sugars, 2.2 times more Fiber and 2 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Chickpeas with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Baked Red Potatoes provide inadequate amounts of Omega 6
• Both Baked Whole Red Potatoes as well as Boiled Chickpeas with Salt provide inadequate amounts of Omega 3 in 300 calories.