Comparing Nutrients in 1 kilogram Boiled Yellow Beans with Salt VS Boiled Chickpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Beans with Salt	25%	7%	68%
Boiled Chickpeas with Salt	21%	14%	65%

Macro Nutrients

	Boiled Yellow Beans with Salt	Boiled Chickpeas with Salt	Recommended Dietary Allowance
Energy	49.7% 1440kcal	56.6% 1640kcal	2900kcal per day for Men 19-50 years
Fat	11% 11g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.8g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	133% 2.12g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	15% 2.53g	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	194% 253g	211% 274g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	66.2% 48g	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	274% 104g	200% 76g	38g per day for Men 19-50 years
Protein	164% 92g	158% 88.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Beans with Salt	Boiled Chickpeas with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	156% 1.87mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.3% 7.1mg	33% 5.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	57% 2.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	107% 1.4mg	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	430% 1720μg	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	20% 18mg	14.4% 13mg	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	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	33.3% 40μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Beans with Salt	Boiled Chickpeas with Salt	Recommended Dietary Allowance
Calcium	62% 620mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	391% 3.52mg	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	310% 25mg	361% 29mg	8mg per day for Men 19-50 years
Magnesium	176% 740mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	198% 4.55mg	448% 10.3mg	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	261% 1830mg	240% 1680mg	700mg per day for Men 19-50 years
Potassium	96% 3250mg	85.6% 2910mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	67.3% 37μg	55μg per day for Men 19-50 years
Sodium	161% 2410mg	162% 2430mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	139% 15.3mg	11mg per day for Men 19-50 years
Water	17% 630g	16.3% 602g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 kilogram of Boiled Yellow Beans with Salt vs Boiled Chickpeas with Salt:

• 1 kilogram of Boiled Yellow Beans with Salt has 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin C and 2.7 times more Vitamin E than Boiled Chickpeas with Salt.
• While 1 kg of Boiled Chickpeas with Salt contains 2.1 times more Vitamin B9 than Boiled Yellow Beans with Salt.
• Both Boiled Yellow Beans with Salt and Boiled Chickpeas with Salt provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin K per one kilogram.
• 1 kilogram of Boiled Chickpeas with Salt have insufficient amounts of Vitamin C
• Both Boiled Yellow Beans with Salt as well as Boiled Chickpeas with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Yellow Beans with Salt has 1.3 times more Calcium and 1.5 times more Magnesium than Boiled Chickpeas with Salt.
• While 1 kg of Boiled Chickpeas with Salt contains 1.9 times more Copper, 2.3 times more Manganese, 2.8 times more Selenium and 1.4 times more Zinc than Boiled Yellow Beans with Salt.
• Both Boiled Yellow Beans with Salt and Boiled Chickpeas with Salt contain similar levels of Iron, Phosphorus, Potassium and Sodium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Yellow Beans with Salt has 4.9 times more Omega 3 and 1.4 times more Fiber than Boiled Chickpeas with Salt.
• While 1 kg of Boiled Chickpeas with Salt contains 2.4 times more Fat, 4.4 times more Omega 6 and 14.1 times more Sugars than Boiled Yellow Beans with Salt.
• Both Boiled Yellow Beans with Salt and Boiled Chickpeas with Salt offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.
• 1 kilogram of Boiled Yellow Beans with Salt provide inadequate amounts of Omega 6