Comparing Nutrients in 14 ounces Boiled White Beans with Salt VS Canned Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans with Salt	27%	2%	71%
Canned Chickpeas	20%	17%	63%

Macro Nutrients

	Boiled White Beans with Salt	Canned Chickpeas	Recommended Dietary Allowance
Energy	19% 552kcal	19% 552kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	2.65% 0.85g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	21.7% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.6% 100g	68.8% 89.4g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	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	66% 25g	67% 25.4g	38g per day for Men 19-50 years
Protein	69% 38.6g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans with Salt	Canned Chickpeas	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	39% 0.47mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	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	80.4% 321μg	47.6% 191μg	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% 0mg	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	25% 3.73mg	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans with Salt	Canned Chickpeas	Recommended Dietary Allowance
Calcium	35.7% 357mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	112% 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	184% 14.7mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	110% 2.52mg	146% 3.36mg	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	64% 448mg	48% 337mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	65% 976mg	1500mg per day for Men 19-50 years
Zinc	49.8% 5.48mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	6.77% 250g	7.16% 265g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Beans with Salt VS Canned Chickpeas per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled White Beans with Salt versus 14 oz of Canned Chickpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled White Beans with Salt vs Canned Chickpeas :

• 14 ounces of Boiled White Beans with Salt have 4.4 times more Vitamin B1, 3.1 times more Vitamin B2, 1.7 times more Vitamin B9 and 3.2 times more Vitamin E than Canned Chickpeas .
• Both Boiled White Beans with Salt and Canned Chickpeas provide similar amounts of Vitamin B6 and Vitamin K per 14 ounces.
• 14 ounces of Canned Chickpeas have insufficient amounts of Vitamin B2 and Vitamin E
• Both Boiled White Beans with Salt as well as Canned Chickpeas , Solids have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled White Beans with Salt vs Canned Chickpeas :

• 14 ounces of Boiled White Beans with Salt have 2 times more Calcium, 3.5 times more Iron, 2.4 times more Magnesium, 1.3 times more Phosphorus, 4.5 times more Potassium and 2.2 times more Zinc than Canned Chickpeas .
• While 14 oz of Canned Chickpeas , Solids contain 1.3 times more Manganese and 2.4 times more Selenium than Boiled White Beans with Salt.
• Both Boiled White Beans with Salt and Canned Chickpeas contain similar levels of Copper and Sodium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled White Beans with Salt have 1.9 times more Omega 3 and 1.4 times more Protein than Canned Chickpeas .
• While 14 oz of Canned Chickpeas , Solids contain 7.9 times more Fat, 11.2 times more Omega 6 and 11.8 times more Sugars than Boiled White Beans with Salt.
• Both Boiled White Beans with Salt and Canned Chickpeas offer comparable quantities of Energy, Carbohydrate and Fiber per 14 ounces.
• 14 ounces of Boiled White Beans with Salt provide inadequate amounts of Omega 6