Comparing Nutrients in 500 calories Boiled Chickpeas VS Baked Red Potatoes

Weight per 500 calories

• Boiled Chickpeas: 305g
• Baked Red Potatoes: 575g

Boiled Chickpeas have 1.9 times more energy per 100g than Baked Red Potatoes. It has above average energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Boiled Chickpeas or Baked Red Potatoes?

Macros Ratio

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

Macro Nutrients

	Boiled Chickpeas	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.14% 7.9g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	2.56% 0.82g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.3% 83.6g	86.6% 113g	130g per day for Men 19-50 years
Sugars	20% 14.6g	11.3% 8.2g	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	3.5% 2.53g	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	% 3.16g	g per day for Men 19-50 years
Sucrose	NA	% 2.6g	g per day for Men 19-50 years
Fiber	61% 23g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	48.2% 27g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Chickpeas	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.34% 3.05μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.8% 0.19mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.6% 0.42mg	94% 1.2mg	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	131% 524μg	38.8% 155μg	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	4.4% 3.96mg	80.5% 72.4mg	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% 1.07mg	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chickpeas	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	15% 149mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	111% 1mg	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	110% 8.8mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	137% 3.14mg	43.2% 0.99mg	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	73% 512mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	26% 887mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	20.5% 11.3μg	NA	55μg per day for Men 19-50 years
Sodium	1.42% 21.3mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	42.4% 4.66mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	4.96% 184g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Chickpeas vs Baked Red Potatoes:

• Boiled Chickpeas have 3.4 times more Vitamin B9 and 2.3 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 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 .
• Both Boiled Chickpeas and Baked Whole Red Potatoes have similar amounts of Vitamin B1 per 500 kcal.
• Both Boiled Chickpeas as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Chickpeas vs Baked Red Potatoes:

• Boiled Chickpeas have 2.9 times more Calcium, 2.2 times more Iron, 3.2 times more Manganese, 1.2 times more Phosphorus and 2 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.5 times more Potassium and 2.4 times more Water than Boiled Chickpeas .
• Both Boiled Chickpeas and Baked Whole Red Potatoes have similar amounts of Copper and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Chickpeas have 9.2 times more Fat, 1.5 times more Omega 3, 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.
• While Baked Whole Red Potatoes contain 1.3 times more Carbohydrate than Boiled Chickpeas .
• Both Boiled Chickpeas and Baked Whole Red Potatoes have similar amounts of Energy per 500 kcal.
• Both Boiled Chickpeas as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.