Comparing Nutrients in 1 kilogram Canned Chickpeas VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas	20%	17%	63%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Canned Chickpeas	Red Kidney Beans	Recommended Dietary Allowance
Energy	48% 1390kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	28.6% 27.7g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.14g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	54.8% 9.3g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	173% 225g	471% 613g	130g per day for Men 19-50 years
Sugars	55.3% 40g	29% 21g	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	400% 152g	38g per day for Men 19-50 years
Protein	126% 70.5g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas	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	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.75% 1.4mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.2% 1.16mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas	Red Kidney Beans	Recommended Dietary Allowance
Calcium	45% 450mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	836% 67mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	368% 8.46mg	483% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	37% 1260mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	164% 2460mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	254% 28mg	11mg per day for Men 19-50 years
Water	18% 667g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Chickpeas VS Red Kidney Beans per 1 kg

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

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

• 1 kg of Raw Red Kidney Beans contains 22.5 times more Vitamin B1, 14.3 times more Vitamin B2, 15.1 times more Vitamin B3, 3.4 times more Vitamin B6, 8.2 times more Vitamin B9, 45 times more Vitamin C and 1.6 times more Vitamin K than Canned Chickpeas , Solids.
• 1 kilogram of Canned Chickpeas have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Canned Chickpeas , Solids as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Canned Chickpeas has 20.5 times more Sodium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.8 times more Calcium, 2.8 times more Copper, 6.3 times more Iron, 5.3 times more Magnesium, 1.3 times more Manganese, 4.8 times more Phosphorus, 10.8 times more Potassium and 4.4 times more Zinc than Canned Chickpeas , Solids.
• Both Canned Chickpeas and Red Kidney Beans contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Chickpeas has 2.6 times more Fat, 4.1 times more Omega 6 and 1.9 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.4 times more Energy, 9.9 times more Omega 3, 2.7 times more Carbohydrate, 2.4 times more Fiber and 3.2 times more Protein than Canned Chickpeas , Solids.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6