Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Canned Chickpeas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Canned Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Boiled California Red Kidney Beans	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Energy	42.8% 1240kcal	30.3% 880kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	20% 19.5g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	6.38% 2.04g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	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	172% 224g	104% 135g	130g per day for Men 19-50 years
Sugars	NA	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	245% 93g	116% 44g	38g per day for Men 19-50 years
Protein	163% 91g	88% 49.2g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Canned 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	108% 1.3mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	8.13% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	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	185% 740μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	66% 660mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	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	373% 30mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	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	196% 1370mg	114% 800mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	42.4% 1440mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	185% 2780mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	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

Nutrient Comparison: Boiled California Red Kidney Beans VS Canned Chickpeas with Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Canned Chickpeas with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled California Red Kidney Beans has 4 times more Vitamin B1, 4.1 times more Vitamin B2, 4.2 times more Vitamin B3 and 3 times more Vitamin B9 than Canned Chickpeas with Liquids.
• While 1 kg of Canned Chickpeas Solids and Liquids contains 1.4 times more Vitamin B5 and 4.5 times more Vitamin B6 than Boiled California Red Kidney Beans.
• 1 kilogram of Canned Chickpeas with Liquids have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Boiled California Red Kidney Beans as well as Canned Chickpeas Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Canned Chickpeas with Liquids:

• 1 kilogram of Boiled California Red Kidney Beans has 1.9 times more Calcium, 1.9 times more Copper, 2.4 times more Iron, 1.8 times more Magnesium, 1.7 times more Phosphorus, 2.9 times more Potassium and 1.2 times more Zinc than Canned Chickpeas with Liquids.
• While 1 kg of Canned Chickpeas Solids and Liquids contains 2.6 times more Manganese, 1.7 times more Selenium and 69.5 times more Sodium than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 1.4 times more Energy, 1.7 times more Carbohydrate, 2.1 times more Fiber and 1.9 times more Protein than Canned Chickpeas with Liquids.
• While 1 kg of Canned Chickpeas Solids and Liquids contains 21.7 times more Fat and 42.5 times more Omega 6 than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6