Comparing Nutrients in 500 calories Canned Chickpeas VS Boiled Hyacinth Beans with Salt

Weight per 500 calories

• Canned Chickpeas: 360g
• Boiled Hyacinth Beans with Salt: 427g

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

Discover which food has more nutrients per 500 calories - Canned Chickpeas or Boiled Hyacinth Beans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas	20%	17%	63%
Boiled Hyacinth Beans with Salt	27%	4%	69%

Macro Nutrients

	Canned Chickpeas	Boiled Hyacinth Beans with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 9.96g	2.56% 2.48g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	1.32% 0.42g	32g per day for Men 19-50 years
Omega 3	8.1% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	19.7% 3.35g	6.16% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.3% 81g	68% 88.5g	130g per day for Men 19-50 years
Sugars	20% 14.4g	NA	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	60.6% 23g	NA	38g per day for Men 19-50 years
Protein	45.3% 25.4g	62% 34.8g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas	Boiled Hyacinth Beans with Salt	Recommended Dietary Allowance
Vitamin A	0.4% 3.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.15% 0.054mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.15% 0.5mg	11% 1.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	12% 0.16mg	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	43% 173μg	4.27% 17μg	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% 0mg	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	6.95% 1.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas	Boiled Hyacinth Beans with Salt	Recommended Dietary Allowance
Calcium	16% 162mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	162% 1.46mg	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	48% 3.85mg	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	22.3% 94mg	83.4% 350mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	89.6% 2.06mg	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	43.7% 306mg	73.3% 513mg	700mg per day for Men 19-50 years
Potassium	13.3% 453mg	42.4% 1440mg	3400mg per day for Men 19-50 years
Selenium	20.3% 11μg	21.8% 12μg	55μg per day for Men 19-50 years
Sodium	59% 885mg	69.2% 1038mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	111% 12mg	11mg per day for Men 19-50 years
Water	6.5% 240g	8% 295g	3700g per day for Men 19-50 years

Canned Chickpeas VS Boiled Hyacinth Beans With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Chickpeas or Boiled Hyacinth Beans with Salt?

Lets compare vitamin content per 500 calories of Canned Chickpeas vs Boiled Hyacinth Beans with Salt:

• 500 calories of Canned Chickpeas have 2.6 times more Vitamin B6 and 10.1 times more Vitamin B9 than Boiled Hyacinth Beans with Salt.
• While 500 kcal of Boiled Hyacinth Beans with Salt contain 11.9 times more Vitamin B1, 2.9 times more Vitamin B2 and 3.5 times more Vitamin B3 than Canned Chickpeas , Solids.
• 500 calories of Canned Chickpeas have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• 500 calories of Boiled Hyacinth Beans with Salt have insufficient amounts of Vitamin B9
• Both Canned Chickpeas , Solids as well as Boiled Hyacinth Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Chickpeas vs Boiled Hyacinth Beans with Salt:

• 500 calories of Canned Chickpeas have 1.5 times more Manganese than Boiled Hyacinth Beans with Salt.
• While 500 kcal of Boiled Hyacinth Beans with Salt contain 1.6 times more Copper, 5.1 times more Iron, 3.7 times more Magnesium, 1.7 times more Phosphorus, 3.2 times more Potassium and 5.4 times more Zinc than Canned Chickpeas , Solids.
• Both Canned Chickpeas and Boiled Hyacinth Beans with Salt contain similar levels of Calcium, Selenium and Sodium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Chickpeas have 4 times more Fat and 3.2 times more Omega 6 than Boiled Hyacinth Beans with Salt.
• While 500 kcal of Boiled Hyacinth Beans with Salt contain 1.4 times more Protein than Canned Chickpeas , Solids.
• Both Canned Chickpeas and Boiled Hyacinth Beans with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Hyacinth Beans with Salt provide inadequate amounts of Omega 6