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

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas	20%	17%	63%
Boiled Hyacinth Beans with Salt	27%	4%	69%

Macro Nutrients

	Canned Chickpeas	Boiled Hyacinth Beans with Salt	Recommended Dietary Allowance
Energy	48% 1390kcal	40.3% 1170kcal	2900kcal per day for Men 19-50 years
Fat	28.6% 27.7g	5.98% 5.8g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.14g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	NA	1.6g per day for Men 19-50 years
Omega 6	54.8% 9.3g	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	173% 225g	159% 207g	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	NA	38g per day for Men 19-50 years
Protein	126% 70.5g	145% 81.4g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas	Boiled Hyacinth 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	22.5% 0.27mg	225% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.75% 1.4mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	63.2% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.2% 1.16mg	28.5% 0.37mg	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	10% 40μg	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	Boiled Hyacinth Beans with Salt	Recommended Dietary Allowance
Calcium	45% 450mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	379% 3.4mg	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	573% 45.8mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	368% 8.46mg	210% 4.82mg	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	171% 1200mg	700mg per day for Men 19-50 years
Potassium	37% 1260mg	99% 3370mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	164% 2460mg	162% 2430mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	259% 28.5mg	11mg per day for Men 19-50 years
Water	18% 667g	18.7% 691g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Canned Chickpeas has 3.1 times more Vitamin B6 and 12 times more Vitamin B9 than Boiled Hyacinth Beans with Salt.
• While 1 kg of Boiled Hyacinth Beans with Salt contains 10 times more Vitamin B1, 2.5 times more Vitamin B2 and 2.9 times more Vitamin B3 than Canned Chickpeas , Solids.
• 1 kilogram of Canned Chickpeas have insufficient amounts of Vitamin B2 and Vitamin B3
• 1 kilogram of Boiled Hyacinth Beans with Salt have insufficient amounts of Vitamin B9
• Both Canned Chickpeas , Solids as well as Boiled Hyacinth 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 vs Boiled Hyacinth Beans with Salt:

• 1 kilogram of Canned Chickpeas has 1.8 times more Manganese than Boiled Hyacinth Beans with Salt.
• While 1 kg of Boiled Hyacinth Beans with Salt contains 1.3 times more Copper, 4.3 times more Iron, 3.2 times more Magnesium, 1.4 times more Phosphorus, 2.7 times more Potassium and 4.5 times more Zinc than Canned Chickpeas , Solids.
• Both Canned Chickpeas and Boiled Hyacinth Beans with Salt contain similar levels of Calcium, Selenium and Sodium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Chickpeas has 4.8 times more Fat and 3.8 times more Omega 6 than Boiled Hyacinth Beans with Salt.
• Both Canned Chickpeas and Boiled Hyacinth Beans with Salt offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.
• 1 kilogram of Boiled Hyacinth Beans with Salt provide inadequate amounts of Omega 6