Comparing Nutrients in 14 ounces California Red Kidney Beans VS Canned Chickpeas Rinsed

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Canned Chickpeas Rinsed	20%	16%	64%

Macro Nutrients

	California Red Kidney Beans	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Energy	45% 1310kcal	19% 548kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	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	183% 237g	70% 91g	130g per day for Men 19-50 years
Sugars	NA	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	260% 99g	66% 25g	38g per day for Men 19-50 years
Protein	173% 97g	50% 28g	56g per day for Men 19-50 years

Vitamins

	California Red 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	175% 2.1mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	391% 1564μg	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	20% 18mg	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	NA	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Calcium	77.4% 774mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	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	464% 37mg	48.6% 3.9mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	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	230% 1607mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	7.17% 265g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 21.2 times more Vitamin B1, 14.6 times more Vitamin B2, 16.5 times more Vitamin B3, 3.4 times more Vitamin B6, 9.6 times more Vitamin B9 and 45 times more Vitamin C than Canned Chickpeas , Rinsed Solids.
• Both Raw California Red 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 California Red Kidney Beans vs Canned Chickpeas Rinsed:

• Raw California Red Kidney Beans have 4.5 times more Calcium, 4.4 times more Copper, 9.5 times more Iron, 6.7 times more Magnesium, 1.3 times more Manganese, 5.1 times more Phosphorus, 13.7 times more Potassium and 4.3 times more Zinc than Canned Chickpeas , Rinsed Solids.
• While Canned Chickpeas , Rinsed Solids contain 19.3 times more Sodium and 5.7 times more Water than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Canned Chickpeas , Rinsed Solids have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 2.4 times more Energy, 2.3 times more Omega 3, 2.6 times more Carbohydrate, 4 times more Fiber and 3.5 times more Protein than Canned Chickpeas , Rinsed Solids.
• While Canned Chickpeas , Rinsed Solids contain 9.9 times more Fat and 17.2 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Canned Chickpeas , Rinsed Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.