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

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas	20%	17%	63%
Boiled Hyacinth Beans with Salt	27%	4%	69%

Macro Nutrients

	Canned Chickpeas	Boiled Hyacinth Beans with Salt	Recommended Dietary Allowance
Energy	19% 552kcal	16% 464kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	2.65% 0.85g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	21.7% 3.7g	5.7% 0.97g	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	63% 82g	130g per day for Men 19-50 years
Sugars	22% 16g	NA	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	NA	38g per day for Men 19-50 years
Protein	50% 28g	57.7% 32.3g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas	Boiled Hyacinth Beans with Salt	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	89.3% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	11.3% 0.15mg	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	3.97% 16μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas	Boiled Hyacinth Beans with Salt	Recommended Dietary Allowance
Calcium	18% 179mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	150% 1.35mg	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	53% 4.25mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	83% 1.9mg	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	48% 337mg	68% 476mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	39.3% 1338mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	65% 976mg	64.3% 964mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	7.16% 265g	7.4% 274g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Canned Chickpeas have 3.1 times more Vitamin B6 and 12 times more Vitamin B9 than Boiled Hyacinth Beans with Salt.
• While 14 oz of Boiled Hyacinth Beans with Salt contain 10 times more Vitamin B1, 2.5 times more Vitamin B2 and 2.9 times more Vitamin B3 than Canned Chickpeas , Solids.
• 14 ounces of Canned Chickpeas have insufficient amounts of Vitamin B2 and Vitamin B3
• 14 ounces of Boiled Hyacinth Beans with Salt have insufficient amounts of Vitamin B9
• Both Canned Chickpeas , Solids as well as Boiled Hyacinth Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Canned Chickpeas have 1.8 times more Manganese than Boiled Hyacinth Beans with Salt.
• While 14 oz of Boiled Hyacinth Beans with Salt contain 1.3 times more Copper, 4.3 times more Iron, 3.2 times more Magnesium, 1.4 times more Phosphorus, 2.7 times more Potassium and 4.5 times more Zinc than Canned Chickpeas , Solids.
• Both Canned Chickpeas and Boiled Hyacinth Beans with Salt contain similar levels of Calcium, Selenium and Sodium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Chickpeas have 4.8 times more Fat and 3.8 times more Omega 6 than Boiled Hyacinth Beans with Salt.
• Both Canned Chickpeas and Boiled Hyacinth Beans with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.
• 14 ounces of Boiled Hyacinth Beans with Salt provide inadequate amounts of Omega 6