Comparing Nutrients in 1 kilogram Canned Chickpeas VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas	20%	17%	63%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Canned Chickpeas	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	48% 1390kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	28.6% 27.7g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.14g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	54.8% 9.3g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	173% 225g	172% 224g	130g per day for Men 19-50 years
Sugars	55.3% 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	168% 64g	245% 93g	38g per day for Men 19-50 years
Protein	126% 70.5g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.75% 1.4mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.2% 1.16mg	80% 1.04mg	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	120% 480μg	185% 740μg	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	13.3% 12mg	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	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	45% 450mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	321% 2.9mg	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	134% 10.7mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	368% 8.46mg	138% 3.18mg	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	121% 850mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	37% 1260mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	164% 2460mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	18% 667g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Chickpeas vs Boiled California Red Kidney Beans:

• Boiled California Red Kidney Beans contain 4.8 times more Vitamin B1, 4.1 times more Vitamin B2, 3.9 times more Vitamin B3, 1.5 times more Vitamin B9 and 12 times more Vitamin C than Canned Chickpeas , Solids.
• Both Canned Chickpeas , Solids and Boiled California Red Kidney Beans have similar amounts of Vitamin B6 per 1 kg.
• Both Canned Chickpeas , Solids as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Chickpeas vs Boiled California Red Kidney Beans:

• Canned Chickpeas , Solids have 2.7 times more Manganese, 2.6 times more Selenium and 61.5 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.5 times more Calcium, 2.8 times more Iron, 1.8 times more Magnesium, 1.6 times more Phosphorus, 3.3 times more Potassium and 1.4 times more Zinc than Canned Chickpeas , Solids.
• Both Canned Chickpeas , Solids and Boiled California Red Kidney Beans have similar amounts of Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Chickpeas , Solids have 30.8 times more Fat and 46.6 times more Omega 6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.5 times more Fiber and 1.3 times more Protein than Canned Chickpeas , Solids.
• Both Canned Chickpeas , Solids and Boiled California Red Kidney Beans have similar amounts of Energy, Omega 3 and Carbohydrate per 1 kg.
• Both Canned Chickpeas , Solids as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.