Comparing Nutrients in 500 calories Canned Chickpeas VS Boiled Potato Flesh, Cooked In Skin

Weight per 500 calories

• Canned Chickpeas: 360g
• Boiled Potato Flesh, Cooked In Skin: 575g

Canned Chickpeas have 1.6 times more energy per 100g than Boiled Potato Flesh, Cooked In Skin. It has average energy density when compared to other foods. Boiled Potato Flesh, Cooked In Skin without Salt having average energy density.

Discover which food has more nutrients per 500 calories - Canned Chickpeas or Boiled Potato Flesh, Cooked In Skin?

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas	20%	17%	63%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Canned Chickpeas	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 9.96g	0.59% 0.57g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	8.1% 0.13g	3.6% 0.057g	1.6g per day for Men 19-50 years
Omega 6	19.7% 3.35g	1.1% 0.18g	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	89% 116g	130g per day for Men 19-50 years
Sugars	20% 14.4g	7.2% 5.23g	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	2.3% 1.67g	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	% 1.95g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	60.6% 23g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	45.3% 25.4g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas	Boiled Potato Flesh, Cooked In Skin	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	50.8% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.15% 0.054mg	8.84% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.15% 0.5mg	51.7% 8.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	59.8% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	132% 1.7mg	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	43% 173μg	14.4% 57.5μg	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	83% 74.7mg	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	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12.2μg	10.5% 12.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	16% 162mg	2.87% 28.7mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	120% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.1% 284μg	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	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	22.3% 94mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	34.5% 0.79mg	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	36% 253mg	700mg per day for Men 19-50 years
Potassium	13.3% 453mg	64% 2178mg	3400mg per day for Men 19-50 years
Selenium	20.3% 11μg	3.13% 1.72μg	55μg per day for Men 19-50 years
Sodium	59% 885mg	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	6.5% 240g	12% 442g	3700g per day for Men 19-50 years

Canned Chickpeas VS Boiled Potato Flesh, Cooked In Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Chickpeas or Boiled Potato Flesh, Cooked In Skin?

Lets compare vitamin content per 500 calories of Canned Chickpeas vs Boiled Potato Flesh, Cooked In Skin:

• 500 calories of Canned Chickpeas have 3 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin.
• While 500 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 6.3 times more Vitamin B1, 16.4 times more Vitamin B3, 4.1 times more Vitamin B6 and 207.7 times more Vitamin C than Canned Chickpeas , Solids.
• Both Canned Chickpeas and Boiled Potato Flesh, Cooked In Skin provide similar amounts of Vitamin K per 500 calories.
• 500 calories of Canned Chickpeas have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin C
• Both Canned Chickpeas , Solids as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Canned Chickpeas vs Boiled Potato Flesh, Cooked In Skin:

• 500 calories of Canned Chickpeas have 5.6 times more Calcium, 2.2 times more Iron, 3.8 times more Manganese, 1.2 times more Phosphorus, 6.5 times more Selenium, 38.5 times more Sodium and 1.3 times more Zinc than Boiled Potato Flesh, Cooked In Skin.
• While 500 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 1.4 times more Magnesium, 4.8 times more Potassium and 1.8 times more Water than Canned Chickpeas , Solids.
• Both Canned Chickpeas and Boiled Potato Flesh, Cooked In Skin contain similar levels of Copper per 500 calories.
• 500 calories of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Chickpeas have 17.3 times more Fat, 18.2 times more Omega 6, 2.8 times more Sugars, 2.2 times more Fiber and 2.4 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• While 500 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 1.4 times more Carbohydrate than Canned Chickpeas , Solids.
• Both Canned Chickpeas and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 6
• Both Canned Chickpeas , Solids as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 3 in 500 calories.