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

Macros Ratio

	Protein	Fat	Carbs
Canned low Salt Pinto Beans with Liquids	22%	6%	72%
Canned Chickpeas	20%	17%	63%

Macro Nutrients

	Canned low Salt Pinto Beans with Liquids	Canned Chickpeas	Recommended Dietary Allowance
Energy	28.3% 820kcal	48% 1390kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	3.63% 1.16g	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	73.8% 1.18g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	5.06% 0.86g	54.8% 9.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	173% 225g	130g per day for Men 19-50 years
Sugars	14% 10g	55.3% 40g	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	121% 46g	168% 64g	38g per day for Men 19-50 years
Protein	82% 46g	126% 70.5g	56g per day for Men 19-50 years

Vitamins

	Canned low Salt Pinto Beans with Liquids	Canned Chickpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.8% 2.68mg	8.75% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	89.2% 1.16mg	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	60% 240μg	120% 480μg	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	7.78% 7mg	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	36.7% 5.5mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned low Salt Pinto Beans with Liquids	Canned Chickpeas	Recommended Dietary Allowance
Calcium	47% 470mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	281% 2.53mg	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	184% 14.7mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	368% 8.46mg	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	131% 920mg	121% 850mg	700mg per day for Men 19-50 years
Potassium	81% 2760mg	37% 1260mg	3400mg per day for Men 19-50 years
Selenium	67.3% 37μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	97% 1460mg	164% 2460mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	21% 782g	18% 667g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned low Salt Pinto Beans with Liquids VS Canned Chickpeas per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned low Salt Pinto Beans with Liquids versus 1 kg of Canned Chickpeas to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Canned low Salt Pinto Beans with Liquids has 1.9 times more Vitamin B1 and 1.9 times more Vitamin E than Canned Chickpeas .
• While 1 kg of Canned Chickpeas , Solids contains 2 times more Vitamin B9 and 1.6 times more Vitamin K than Canned Pinto Beans Solids and Liquids low Salt.
• Both Canned low Salt Pinto Beans with Liquids and Canned Chickpeas provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Canned low Salt Pinto Beans with Liquids have insufficient amounts of Vitamin K
• 1 kilogram of Canned Chickpeas have insufficient amounts of Vitamin E
• Both Canned Pinto Beans Solids and Liquids low Salt as well as Canned Chickpeas , Solids have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Canned low Salt Pinto Beans with Liquids has 1.4 times more Iron, 1.3 times more Magnesium and 2.2 times more Potassium than Canned Chickpeas .
• While 1 kg of Canned Chickpeas , Solids contains 1.6 times more Copper, 2.7 times more Manganese and 1.7 times more Sodium than Canned Pinto Beans Solids and Liquids low Salt.
• Both Canned low Salt Pinto Beans with Liquids and Canned Chickpeas contain similar levels of Calcium, Phosphorus, Selenium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned low Salt Pinto Beans with Liquids has 3.3 times more Omega 3 than Canned Chickpeas .
• While 1 kg of Canned Chickpeas , Solids contains 1.7 times more Energy, 4.9 times more Fat, 10.8 times more Omega 6, 1.5 times more Carbohydrate, 3.9 times more Sugars, 1.4 times more Fiber and 1.5 times more Protein than Canned Pinto Beans Solids and Liquids low Salt.
• 1 kilogram of Canned low Salt Pinto Beans with Liquids provide inadequate amounts of Omega 6