Comparing Nutrients in 1 kilogram Canned low Salt Chickpeas with Liquids VS Boiled Large Lima Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned low Salt Chickpeas with Liquids	22%	19%	59%
Boiled Large Lima Beans with Salt	26%	3%	71%

Macro Nutrients

	Canned low Salt Chickpeas with Liquids	Boiled Large Lima Beans with Salt	Recommended Dietary Allowance
Energy	30.3% 880kcal	39.7% 1150kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.5g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	6.38% 2.04g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	50% 8.5g	6.94% 1.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	161% 209g	130g per day for Men 19-50 years
Sugars	35.7% 26g	40% 29g	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	116% 44g	184% 70g	38g per day for Men 19-50 years
Protein	88% 49.2g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Canned low Salt Chickpeas with Liquids	Boiled Large 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	26.7% 0.32mg	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	8.13% 1.3mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	84.4% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	364% 4.73mg	124% 1.6mg	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	62.5% 250μg	208% 830μg	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	12.7% 1.9mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned low Salt Chickpeas with Liquids	Boiled Large Lima Beans with Salt	Recommended Dietary Allowance
Calcium	35% 350mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	261% 2.35mg	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	154% 12.3mg	299% 24mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	356% 8.2mg	224% 5.16mg	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	159% 1110mg	700mg per day for Men 19-50 years
Potassium	42.4% 1440mg	149% 5080mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	82% 45μg	55μg per day for Men 19-50 years
Sodium	88% 1320mg	159% 2380mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	86.4% 9.5mg	11mg per day for Men 19-50 years
Water	21.2% 786g	19% 698g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned low Salt Chickpeas with Liquids VS Boiled Large Lima Beans with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned low Salt Chickpeas with Liquids vs Boiled Large Lima Beans with Salt:

• 1 kilogram of Canned low Salt Chickpeas with Liquids has 2.9 times more Vitamin B6 than Boiled Large Lima Beans with Salt.
• While 1 kg of Boiled Large Lima Beans with Salt contains 5 times more Vitamin B1, 3.7 times more Vitamin B2, 3.2 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.3 times more Vitamin B9 than Canned Chickpeas Solids and Liquids low Salt.
• 1 kilogram of Canned low Salt Chickpeas with Liquids have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Canned Chickpeas Solids and Liquids low Salt as well as Boiled Large Lima Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Canned low Salt Chickpeas with Liquids vs Boiled Large Lima Beans with Salt:

• 1 kilogram of Canned low Salt Chickpeas with Liquids has 2.1 times more Calcium and 1.6 times more Manganese than Boiled Large Lima Beans with Salt.
• While 1 kg of Boiled Large Lima Beans with Salt contains 1.5 times more Copper, 1.9 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus, 3.5 times more Potassium, 2.3 times more Selenium, 1.8 times more Sodium and 1.4 times more Zinc than Canned Chickpeas Solids and Liquids low Salt.
• 1 kilogram of Boiled Large Lima Beans with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned low Salt Chickpeas with Liquids has 5.1 times more Fat and 7.2 times more Omega 6 than Boiled Large Lima Beans with Salt.
• While 1 kg of Boiled Large Lima Beans with Salt contains 1.3 times more Energy, 1.6 times more Omega 3, 1.5 times more Carbohydrate, 1.6 times more Fiber and 1.6 times more Protein than Canned Chickpeas Solids and Liquids low Salt.
• Both Canned low Salt Chickpeas with Liquids and Boiled Large Lima Beans with Salt offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Boiled Large Lima Beans with Salt provide inadequate amounts of Omega 6