Comparing Nutrients in 1 kilogram Canned Chickpeas Rinsed VS Boiled Thin Seeded Lima Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas Rinsed	20%	16%	64%
Boiled Thin Seeded Lima Beans with Salt	25%	3%	72%

Macro Nutrients

	Canned Chickpeas Rinsed	Boiled Thin Seeded Lima Beans with Salt	Recommended Dietary Allowance
Energy	47.6% 1380kcal	43.4% 1260kcal	2900kcal per day for Men 19-50 years
Fat	25.5% 24.7g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	6.66% 2.13g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	54.5% 9.27g	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	179% 233g	130g per day for Men 19-50 years
Sugars	55% 40g	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	166% 63g	203% 77g	38g per day for Men 19-50 years
Protein	126% 70.4g	144% 80.4g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas Rinsed	Boiled Thin Seeded Lima Beans with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	41.3% 6.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.2% 1.16mg	60% 0.78mg	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	103% 410μg	375% 1500μg	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	1.1% 1mg	0% 0mg	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	19.3% 2.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas Rinsed	Boiled Thin Seeded Lima Beans with Salt	Recommended Dietary Allowance
Calcium	43% 430mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	278% 2.5mg	239% 2.15mg	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	123% 9.8mg	300% 24mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	348% 8mg	254% 5.85mg	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	114% 800mg	181% 1270mg	700mg per day for Men 19-50 years
Potassium	32% 1090mg	118% 4010mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	89% 49μg	55μg per day for Men 19-50 years
Sodium	141% 2120mg	159% 2390mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	18% 669g	18% 672g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Chickpeas Rinsed VS Boiled Thin Seeded Lima Beans with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Chickpeas Rinsed vs Boiled Thin Seeded Lima Beans with Salt:

• 1 kilogram of Canned Chickpeas Rinsed has 1.5 times more Vitamin B6 than Boiled Thin Seeded Lima Beans with Salt.
• While 1 kg of Boiled Thin Seeded Lima Beans with Salt contains 6.4 times more Vitamin B1, 3.7 times more Vitamin B2, 5.3 times more Vitamin B3 and 3.7 times more Vitamin B9 than Canned Chickpeas , Rinsed Solids.
• 1 kilogram of Canned Chickpeas Rinsed have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Canned Chickpeas , Rinsed Solids as well as Boiled Thin Seeded Lima Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Chickpeas Rinsed vs Boiled Thin Seeded Lima Beans with Salt:

• 1 kilogram of Canned Chickpeas Rinsed has 1.5 times more Calcium and 1.4 times more Manganese than Boiled Thin Seeded Lima Beans with Salt.
• While 1 kg of Boiled Thin Seeded Lima Beans with Salt contains 2.4 times more Iron, 2.2 times more Magnesium, 1.6 times more Phosphorus, 3.7 times more Potassium, 1.6 times more Selenium and 1.7 times more Zinc than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas Rinsed and Boiled Thin Seeded Lima Beans with Salt contain similar levels of Copper and Sodium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Chickpeas Rinsed has 6.5 times more Fat and 7.9 times more Omega 6 than Boiled Thin Seeded Lima Beans with Salt.
• While 1 kg of Boiled Thin Seeded Lima Beans with Salt contains 1.4 times more Omega 3 than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas Rinsed and Boiled Thin Seeded Lima Beans with Salt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one kilogram.
• 1 kilogram of Boiled Thin Seeded Lima Beans with Salt provide inadequate amounts of Omega 6