Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Canned low Salt Chickpeas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Canned low Salt Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Boiled Kidney Beans	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Energy	43.8% 1270kcal	30.3% 880kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	20% 19.5g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	6.38% 2.04g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	50% 8.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	104% 135g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	35.7% 26g	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	168% 64g	116% 44g	38g per day for Men 19-50 years
Protein	155% 86.7g	88% 49.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	8.13% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	364% 4.73mg	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	325% 1300μg	62.5% 250μg	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	13.3% 12mg	1.1% 1mg	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	2% 0.3mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	35% 350mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	170% 1.53mg	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	278% 22mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	356% 8.2mg	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	197% 1380mg	114% 800mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	42.4% 1440mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	88% 1320mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	18% 669g	21.2% 786g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Canned low Salt Chickpeas with Liquids:

• Boiled All Types Kidney Beans have 5 times more Vitamin B1, 3.9 times more Vitamin B2, 4.4 times more Vitamin B3, 5.2 times more Vitamin B9, 12 times more Vitamin C and 3.8 times more Vitamin K than Canned Chickpeas Solids and Liquids low Salt.
• While Canned Chickpeas Solids and Liquids low Salt contain 1.4 times more Vitamin B5, 3.9 times more Vitamin B6 and 6.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Canned Chickpeas Solids and Liquids low Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Canned low Salt Chickpeas with Liquids:

• Boiled All Types Kidney Beans have 1.4 times more Copper, 1.8 times more Iron, 1.6 times more Magnesium, 1.7 times more Phosphorus, 2.8 times more Potassium and 1.4 times more Zinc than Canned Chickpeas Solids and Liquids low Salt.
• While Canned Chickpeas Solids and Liquids low Salt contain 1.9 times more Manganese, 1.8 times more Selenium and 132 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Chickpeas Solids and Liquids low Salt have similar amounts of Calcium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 1.4 times more Energy, 5.2 times more Omega 3, 1.7 times more Carbohydrate, 1.5 times more Fiber and 1.8 times more Protein than Canned Chickpeas Solids and Liquids low Salt.
• While Canned Chickpeas Solids and Liquids low Salt contain 3.9 times more Fat, 7.9 times more Omega 6 and 8.1 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Canned Chickpeas Solids and Liquids low Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.