Comparing Nutrients in 1 kilogram Canned White Beans VS Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Canned White Beans	25%	2%	73%
Chickpeas	21%	14%	65%

Macro Nutrients

	Canned White Beans	Chickpeas	Recommended Dietary Allowance
Energy	39.3% 1140kcal	130% 3780kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	62.3% 60.4g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	19% 6.03g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	63.8% 1.02g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	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	163% 212g	484% 630g	130g per day for Men 19-50 years
Sugars	4% 2.9g	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	126% 48g	321% 122g	38g per day for Men 19-50 years
Protein	130% 72.6g	366% 205g	56g per day for Men 19-50 years

Vitamins

	Canned White 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	80% 0.96mg	398% 4.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	163% 2.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.06% 1.13mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	318% 16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	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	163% 650μg	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	0% 0mg	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	52.7% 7.9mg	54.7% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned White Beans	Chickpeas	Recommended Dietary Allowance
Calcium	73% 730mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	258% 2.32mg	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	374% 30mg	539% 43mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	188% 790mg	420mg per day for Men 19-50 years
Manganese	224% 5.15mg	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	130% 910mg	360% 2520mg	700mg per day for Men 19-50 years
Potassium	134% 4540mg	211% 7180mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	227% 3400mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	102% 11mg	251% 27.6mg	11mg per day for Men 19-50 years
Water	19% 701g	2.08% 76.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned White Beans VS Chickpeas per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned White Beans vs Chickpeas :

• 1 kg of Raw Chickpeas contains 5 times more Vitamin B1, 5.7 times more Vitamin B2, 13.6 times more Vitamin B3, 8.6 times more Vitamin B5, 7.1 times more Vitamin B6, 8.6 times more Vitamin B9, more Vitamin C and 3.1 times more Vitamin K than Canned White Beans.
• Both Canned White Beans and Chickpeas provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Canned White Beans have insufficient amounts of Vitamin B3 and Vitamin C
• Both Canned White Beans as well as Raw Chickpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned White Beans vs Chickpeas :

• 1 kilogram of Canned White Beans has 1.3 times more Calcium, more Selenium and 14.2 times more Sodium than Chickpeas .
• While 1 kg of Raw Chickpeas contains 2.8 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 4.1 times more Manganese, 2.8 times more Phosphorus, 1.6 times more Potassium and 2.5 times more Zinc than Canned White Beans.
• 1 kilogram of Chickpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Chickpeas contains 3.3 times more Energy, 20.8 times more Fat, 1.8 times more Omega 3, 39.2 times more Omega 6, 3 times more Carbohydrate, 36.9 times more Sugars, 2.5 times more Fiber and 2.8 times more Protein than Canned White Beans.
• 1 kilogram of Canned White Beans provide inadequate amounts of Omega 6