Comparing Nutrients in 14 ounces Canned Chickpeas VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas	20%	17%	63%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Canned Chickpeas	Red Kidney Beans	Recommended Dietary Allowance
Energy	19% 552kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	2.65% 0.85g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	21.7% 3.7g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.8% 89.4g	187% 243g	130g per day for Men 19-50 years
Sugars	22% 16g	11.5% 8.33g	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	159% 60.3g	38g per day for Men 19-50 years
Protein	50% 28g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	121% 1.58mg	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	47.6% 191μg	391% 1564μg	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	0.44% 0.4mg	20% 18mg	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	7.67% 1.15mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas	Red Kidney Beans	Recommended Dietary Allowance
Calcium	18% 179mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	53% 4.25mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	192% 4.4mg	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	48% 337mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	65% 976mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	101% 11mg	11mg per day for Men 19-50 years
Water	7.16% 265g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Chickpeas VS Red Kidney Beans per 14 oz

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

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

• 14 oz of Raw Red Kidney Beans contain 22.5 times more Vitamin B1, 14.3 times more Vitamin B2, 15.1 times more Vitamin B3, 3.4 times more Vitamin B6, 8.2 times more Vitamin B9, 45 times more Vitamin C and 1.6 times more Vitamin K than Canned Chickpeas , Solids.
• 14 ounces of Canned Chickpeas have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Canned Chickpeas , Solids as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

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

• 14 ounces of Canned Chickpeas have 20.5 times more Sodium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.8 times more Calcium, 2.8 times more Copper, 6.3 times more Iron, 5.3 times more Magnesium, 1.3 times more Manganese, 4.8 times more Phosphorus, 10.8 times more Potassium and 4.4 times more Zinc than Canned Chickpeas , Solids.
• Both Canned Chickpeas and Red Kidney Beans contain similar levels of Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Chickpeas have 2.6 times more Fat, 4.1 times more Omega 6 and 1.9 times more Sugars than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 2.4 times more Energy, 9.9 times more Omega 3, 2.7 times more Carbohydrate, 2.4 times more Fiber and 3.2 times more Protein than Canned Chickpeas , Solids.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6