Comparing Nutrients in 500 calories Boiled Common Cowpeas with Salt VS Canned Chickpeas Rinsed

Weight per 500 calories

• Boiled Common Cowpeas with Salt: 431g
• Canned Chickpeas Rinsed: 362g

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

Discover which food has more nutrients per 500 calories - Boiled Common Cowpeas with Salt or Canned Chickpeas Rinsed?

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cowpeas with Salt	26%	4%	70%
Canned Chickpeas Rinsed	20%	16%	64%

Macro Nutrients

	Boiled Common Cowpeas with Salt	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.36% 2.3g	9.23% 8.95g	97g per day for Men 19-50 years
Saturated Fat	1.86% 0.59g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.63% 0.62g	19.8% 3.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.5g	63.7% 83g	130g per day for Men 19-50 years
Sugars	19.6% 14.2g	20% 14.5g	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	73.7% 28g	60% 23g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	45.5% 25.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cowpeas with Salt	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Vitamin A	0.48% 4.3μg	0.4% 3.62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.6% 0.87mg	7.55% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.2% 0.24mg	4.2% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	32.3% 0.42mg	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	224% 897μg	37% 149μg	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	1.9% 1.72mg	0.4% 0.36mg	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	8.05% 1.2mg	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.33μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cowpeas with Salt	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Calcium	10.3% 103mg	15.6% 156mg	1000mg per day for Men 19-50 years
Copper	128% 1.16mg	101% 0.91mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 13μg	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	135% 11mg	44.4% 3.55mg	8mg per day for Men 19-50 years
Magnesium	54.4% 228mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	126% 2.9mg	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	96% 672mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	35.2% 1198mg	11.6% 395mg	3400mg per day for Men 19-50 years
Selenium	19.6% 10.8μg	20.4% 11.2μg	55μg per day for Men 19-50 years
Sodium	69% 1034mg	51.2% 768mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	19.4% 2.14mg	11mg per day for Men 19-50 years
Water	8.16% 302g	6.55% 242g	3700g per day for Men 19-50 years

Boiled Common Cowpeas With Salt VS Canned Chickpeas Rinsed Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Common Cowpeas with Salt or Canned Chickpeas Rinsed?

Lets compare vitamin content per 500 calories of Boiled Common Cowpeas with Salt vs Canned Chickpeas Rinsed:

• 500 calories of Boiled Common Cowpeas with Salt have 9.6 times more Vitamin B1, 4.4 times more Vitamin B2, 4.7 times more Vitamin B3 and 6 times more Vitamin B9 than Canned Chickpeas Rinsed.
• While 500 kcal of Canned Chickpeas , Rinsed Solids contain 1.7 times more Vitamin K than Boiled Common Cowpeas with Salt.
• Both Boiled Common Cowpeas with Salt and Canned Chickpeas Rinsed provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Boiled Common Cowpeas with Salt have insufficient amounts of Vitamin K
• 500 calories of Canned Chickpeas Rinsed have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Boiled Common Cowpeas with Salt as well as Canned Chickpeas , Rinsed Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Boiled Common Cowpeas with Salt vs Canned Chickpeas Rinsed:

• 500 calories of Boiled Common Cowpeas with Salt have 1.3 times more Copper, 3 times more Iron, 2.6 times more Magnesium, 2.3 times more Phosphorus, 3 times more Potassium, 1.3 times more Sodium and 2.6 times more Zinc than Canned Chickpeas Rinsed.
• While 500 kcal of Canned Chickpeas , Rinsed Solids contain 1.5 times more Calcium and 1.4 times more Manganese than Boiled Common Cowpeas with Salt.
• Both Boiled Common Cowpeas with Salt and Canned Chickpeas Rinsed contain similar levels of Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Common Cowpeas with Salt have 2.7 times more Omega 3, 1.2 times more Fiber and 1.3 times more Protein than Canned Chickpeas Rinsed.
• While 500 kcal of Canned Chickpeas , Rinsed Solids contain 5.4 times more Omega 6 than Boiled Common Cowpeas with Salt.
• Both Boiled Common Cowpeas with Salt and Canned Chickpeas Rinsed offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Boiled Common Cowpeas with Salt provide inadequate amounts of Omega 6
• 500 calories of Canned Chickpeas Rinsed provide inadequate amounts of Omega 3