Comparing Nutrients in 500 calories Canned Chickpeas Rinsed VS Canned low Salt Chickpeas with Liquids

Weight per 500 calories

• Canned Chickpeas Rinsed: 362g
• Canned low Salt Chickpeas with Liquids: 568g

Canned Chickpeas Rinsed have 1.6 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.

Which food has more nutrients per 500 calories - Canned Chickpeas Rinsed or Canned low Salt Chickpeas with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas Rinsed	20%	16%	64%
Canned low Salt Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Canned Chickpeas Rinsed	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.23% 8.95g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	3.62% 1.16g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	19.8% 3.36g	28.4% 4.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.7% 83g	59% 76.6g	130g per day for Men 19-50 years
Sugars	20% 14.5g	20.3% 14.7g	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	60% 23g	65.8% 25g	38g per day for Men 19-50 years
Protein	45.5% 25.5g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas Rinsed	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Vitamin A	0.4% 3.62μg	0.63% 5.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.55% 0.091mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.2% 0.054mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	4.6% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	207% 2.7mg	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	37% 149μg	35.5% 142μg	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	0.4% 0.36mg	0.63% 0.57mg	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	7% 1.05mg	7.2% 1.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	10.4% 12.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas Rinsed	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	15.6% 156mg	20% 199mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	97% 0.87mg	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	44.4% 3.55mg	87.4% 7mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	36.5% 153mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	202% 4.65mg	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	41.4% 290mg	65% 455mg	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	20.4% 11.2μg	20.7% 11.4μg	55μg per day for Men 19-50 years
Sodium	51.2% 768mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.14mg	35.6% 3.92mg	11mg per day for Men 19-50 years
Water	6.55% 242g	12% 446g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Chickpeas Rinsed vs Canned low Salt Chickpeas with Liquids:

• Canned Chickpeas Solids and Liquids low Salt contain 2 times more Vitamin B1, 1.6 times more Vitamin B2 and 6.4 times more Vitamin B6 than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Canned Chickpeas Solids and Liquids low Salt have similar amounts of Vitamin B9, Vitamin E and Vitamin K per 500 kcal.
• Both Canned Chickpeas , Rinsed Solids as well as Canned Chickpeas Solids and Liquids low Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Chickpeas Rinsed vs Canned low Salt Chickpeas with Liquids:

• Canned Chickpeas Solids and Liquids low Salt contain 1.3 times more Calcium, 2 times more Iron, 1.8 times more Magnesium, 1.6 times more Manganese, 1.6 times more Phosphorus, 2.1 times more Potassium, 1.8 times more Zinc and 1.8 times more Water than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Canned Chickpeas Solids and Liquids low Salt have similar amounts of Copper, Selenium and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Chickpeas Solids and Liquids low Salt contain 1.4 times more Omega 3 and 1.4 times more Omega 6 than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Canned Chickpeas Solids and Liquids low Salt have similar amounts of Energy, Fat, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Canned Chickpeas , Rinsed Solids as well as Canned Chickpeas Solids and Liquids low Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.