Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Canned Chickpeas Rinsed

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Canned Chickpeas Rinsed	20%	16%	64%

Macro Nutrients

	Boiled Kidney Beans	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Energy	17.4% 504kcal	19% 548kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	21.6% 3.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	70% 91g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	22% 16g	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	67% 25.4g	66% 25g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	35.4% 0.46mg	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	129% 516μg	40.7% 163μg	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	5.3% 4.76mg	0.44% 0.4mg	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	0.79% 0.12mg	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Calcium	14% 139mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	110% 0.99mg	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	48.6% 3.9mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	138% 3.18mg	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	78.2% 548mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	7.2% 266g	7.17% 265g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Canned Chickpeas Rinsed:

• Boiled All Types Kidney Beans have 6.4 times more Vitamin B1, 3.9 times more Vitamin B2, 4.6 times more Vitamin B3, 3.2 times more Vitamin B9, 12 times more Vitamin C and 2.5 times more Vitamin K than Canned Chickpeas , Rinsed Solids.
• While Canned Chickpeas , Rinsed Solids contain 9.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Chickpeas , Rinsed Solids have similar amounts of Vitamin B6 per 14 oz.
• Both Boiled All Types Kidney Beans as well as Canned Chickpeas , Rinsed Solids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Canned Chickpeas Rinsed:

• Boiled All Types Kidney Beans have 2.3 times more Iron, 1.8 times more Magnesium, 1.7 times more Phosphorus, 3.7 times more Potassium and 1.7 times more Zinc than Canned Chickpeas , Rinsed Solids.
• While Canned Chickpeas , Rinsed Solids contain 1.9 times more Manganese, 2.8 times more Selenium and 212 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Chickpeas , Rinsed Solids have similar amounts of Calcium, Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 4.7 times more Omega 3 and 1.2 times more Protein than Canned Chickpeas , Rinsed Solids.
• While Canned Chickpeas , Rinsed Solids contain 4.9 times more Fat, 8.6 times more Omega 6 and 12.5 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Chickpeas , Rinsed Solids have similar amounts of Energy, Carbohydrate and Fiber per 14 oz.
• Both Boiled All Types Kidney Beans as well as Canned Chickpeas , Rinsed Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.