Comparing Nutrients in 1 kilogram Boiled White Beans with Salt VS Canned Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans with Salt	27%	2%	71%
Canned Chickpeas	20%	17%	63%

Macro Nutrients

	Boiled White Beans with Salt	Canned Chickpeas	Recommended Dietary Allowance
Energy	48% 1390kcal	48% 1390kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	2.84% 0.91g	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	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	193% 251g	173% 225g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	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	166% 63g	168% 64g	38g per day for Men 19-50 years
Protein	174% 97g	126% 70.5g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans with Salt	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	98% 1.18mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.75% 1.4mg	8.75% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	203% 810μg	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	0% 0mg	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	62.7% 9.4mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans with Salt	Canned Chickpeas	Recommended Dietary Allowance
Calcium	90% 900mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	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	463% 37mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	277% 6.36mg	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	161% 1130mg	121% 850mg	700mg per day for Men 19-50 years
Potassium	165% 5610mg	37% 1260mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	164% 2460mg	1500mg per day for Men 19-50 years
Zinc	125% 14mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	17% 631g	18% 667g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Beans with Salt VS Canned Chickpeas per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled White Beans with Salt 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 Boiled White Beans with Salt vs Canned Chickpeas :

• 1 kilogram of Boiled White Beans with Salt has 4.4 times more Vitamin B1, 3.1 times more Vitamin B2, 1.7 times more Vitamin B9 and 3.2 times more Vitamin E than Canned Chickpeas .
• Both Boiled White Beans with Salt and Canned Chickpeas provide similar amounts of Vitamin B6 and Vitamin K per one kilogram.
• 1 kilogram of Canned Chickpeas have insufficient amounts of Vitamin B2 and Vitamin E
• Both Boiled White Beans with Salt as well as Canned Chickpeas , Solids have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled White Beans with Salt has 2 times more Calcium, 3.5 times more Iron, 2.4 times more Magnesium, 1.3 times more Phosphorus, 4.5 times more Potassium and 2.2 times more Zinc than Canned Chickpeas .
• While 1 kg of Canned Chickpeas , Solids contains 1.3 times more Manganese and 2.4 times more Selenium than Boiled White Beans with Salt.
• Both Boiled White Beans with Salt and Canned Chickpeas contain similar levels of Copper and Sodium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled White Beans with Salt has 1.9 times more Omega 3 and 1.4 times more Protein than Canned Chickpeas .
• While 1 kg of Canned Chickpeas , Solids contains 7.9 times more Fat, 11.2 times more Omega 6 and 11.8 times more Sugars than Boiled White Beans with Salt.
• Both Boiled White Beans with Salt and Canned Chickpeas offer comparable quantities of Energy, Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Boiled White Beans with Salt provide inadequate amounts of Omega 6