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

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas	20%	17%	63%
Boiled Thin Seeded Lima Beans with Salt	25%	3%	72%

Macro Nutrients

	Canned Chickpeas	Boiled Thin Seeded Lima Beans with Salt	Recommended Dietary Allowance
Energy	48% 1390kcal	43.4% 1260kcal	2900kcal per day for Men 19-50 years
Fat	28.6% 27.7g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.14g	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	54.8% 9.3g	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	173% 225g	179% 233g	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	203% 77g	38g per day for Men 19-50 years
Protein	126% 70.5g	144% 80.4g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas	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	22.5% 0.27mg	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	8.75% 1.4mg	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	120% 480μg	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	Boiled Thin Seeded Lima Beans with Salt	Recommended Dietary Allowance
Calcium	45% 450mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	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	134% 10.7mg	300% 24mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	368% 8.46mg	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	121% 850mg	181% 1270mg	700mg per day for Men 19-50 years
Potassium	37% 1260mg	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	164% 2460mg	159% 2390mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	18% 667g	18% 672g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Canned Chickpeas 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 vs Boiled Thin Seeded Lima Beans with Salt:

• 1 kilogram of Canned Chickpeas 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 times more Vitamin B1, 3.7 times more Vitamin B2, 4.7 times more Vitamin B3 and 3.1 times more Vitamin B9 than Canned Chickpeas , Solids.
• 1 kilogram of Canned Chickpeas have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Canned Chickpeas , 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 vs Boiled Thin Seeded Lima Beans with Salt:

• 1 kilogram of Canned Chickpeas has 1.6 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 2.2 times more Iron, 2 times more Magnesium, 1.5 times more Phosphorus, 3.2 times more Potassium, 1.6 times more Selenium and 1.6 times more Zinc than Canned Chickpeas , Solids.
• Both Canned Chickpeas 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 has 7.3 times more Fat and 8 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 , Solids.
• Both Canned Chickpeas 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