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

Weight per 500 calories

• Canned low Salt Chickpeas with Liquids: 568g
• Boiled Hyacinth Beans with Salt: 427g

Boiled Hyacinth Beans with Salt have 1.3 times more energy per unit of mass than Canned Chickpeas Solids and Liquids low Salt, which is average in comparison to other foods. Canned low Salt Chickpeas with Liquids having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned low Salt Chickpeas with Liquids	22%	19%	59%
Boiled Hyacinth Beans with Salt	27%	4%	69%

Macro Nutrients

	Canned low Salt Chickpeas with Liquids	Boiled Hyacinth Beans with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	2.56% 2.48g	97g per day for Men 19-50 years
Saturated Fat	3.62% 1.16g	1.32% 0.42g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	28.4% 4.82g	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	59% 76.6g	68% 88.5g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	65.8% 25g	NA	38g per day for Men 19-50 years
Protein	50% 28g	62% 34.8g	56g per day for Men 19-50 years

Vitamins

	Canned low Salt Chickpeas with Liquids	Boiled Hyacinth Beans with Salt	Recommended Dietary Allowance
Vitamin A	0.63% 5.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.6% 0.74mg	11% 1.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	207% 2.7mg	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	35.5% 142μg	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	0.63% 0.57mg	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	7.2% 1.08mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.4% 12.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned low Salt Chickpeas with Liquids	Boiled Hyacinth Beans with Salt	Recommended Dietary Allowance
Calcium	20% 199mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	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	87.4% 7mg	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	36.5% 153mg	83.4% 350mg	420mg per day for Men 19-50 years
Manganese	202% 4.65mg	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	65% 455mg	73.3% 513mg	700mg per day for Men 19-50 years
Potassium	24% 818mg	42.4% 1440mg	3400mg per day for Men 19-50 years
Selenium	20.7% 11.4μg	21.8% 12μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	69.2% 1038mg	1500mg per day for Men 19-50 years
Zinc	35.6% 3.92mg	111% 12mg	11mg per day for Men 19-50 years
Water	12% 446g	8% 295g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Canned low Salt Chickpeas with Liquids have 1.3 times more Vitamin B5, 17 times more Vitamin B6 and 8.3 times more Vitamin B9 than Boiled Hyacinth Beans with Salt.
• While 500 kcal of Boiled Hyacinth Beans with Salt contain 6.3 times more Vitamin B1, 1.9 times more Vitamin B2 and 2.4 times more Vitamin B3 than Canned Chickpeas Solids and Liquids low Salt.
• 500 calories of Canned low Salt Chickpeas with Liquids have insufficient amounts of Vitamin B2 and Vitamin B3
• 500 calories of Boiled Hyacinth Beans with Salt have insufficient amounts of Vitamin B9
• Both Canned Chickpeas Solids and Liquids low Salt 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 low Salt Chickpeas with Liquids vs Boiled Hyacinth Beans with Salt:

• 500 calories of Canned low Salt Chickpeas with Liquids have 2.3 times more Manganese and 1.5 times more Water than Boiled Hyacinth Beans with Salt.
• While 500 kcal of Boiled Hyacinth Beans with Salt contain 1.7 times more Copper, 2.8 times more Iron, 2.3 times more Magnesium, 1.8 times more Potassium, 1.4 times more Sodium and 3.1 times more Zinc than Canned Chickpeas Solids and Liquids low Salt.
• Both Canned low Salt Chickpeas with Liquids and Boiled Hyacinth Beans with Salt contain similar levels of Calcium, Phosphorus and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned low Salt Chickpeas with Liquids have 4.5 times more Fat and 4.6 times more Omega 6 than Boiled Hyacinth Beans with Salt.
• Both Canned low Salt Chickpeas with Liquids and Boiled Hyacinth Beans with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Boiled Hyacinth Beans with Salt provide inadequate amounts of Omega 6