Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Chickpeas	21%	14%	65%

Macro Nutrients

	Boiled Kidney Beans	Chickpeas	Recommended Dietary Allowance
Energy	43.8% 1270kcal	130% 3780kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	62.3% 60.4g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	19% 6.03g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	63.8% 1.02g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	155% 26.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	484% 630g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	148% 107g	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	321% 122g	38g per day for Men 19-50 years
Protein	155% 86.7g	366% 205g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Chickpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	398% 4.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	163% 2.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	318% 16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	412% 5.35mg	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	1393% 5570μg	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	44.4% 40mg	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	54.7% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Chickpeas	Recommended Dietary Allowance
Calcium	35% 350mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	729% 6.56mg	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	539% 43mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	188% 790mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	926% 21.3mg	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	360% 2520mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	211% 7180mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	251% 27.6mg	11mg per day for Men 19-50 years
Water	18% 669g	2.08% 76.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Chickpeas :

• Raw Chickpeas contain 3 times more Vitamin B1, 3.7 times more Vitamin B2, 2.7 times more Vitamin B3, 7.2 times more Vitamin B5, 4.5 times more Vitamin B6, 4.3 times more Vitamin B9, 3.3 times more Vitamin C and 27.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Chickpeas have similar amounts of Vitamin K per 1 kg.
• Both Boiled All Types Kidney Beans as well as Raw Chickpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Chickpeas :

• Boiled All Types Kidney Beans have more Selenium and 8.7 times more Water than Raw Chickpeas .
• While Raw Chickpeas contain 1.6 times more Calcium, 3 times more Copper, 1.9 times more Iron, 1.9 times more Magnesium, 5 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium, 24 times more Sodium and 2.8 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 1.7 times more Omega 3 than Raw Chickpeas .
• While Raw Chickpeas contain 3 times more Energy, 12.1 times more Fat, 8.3 times more Saturated Fat, 24.3 times more Omega 6, 2.8 times more Carbohydrate, 33.4 times more Sugars, 1.9 times more Fiber and 2.4 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Chickpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.