Comparing Nutrients in 1 kilogram Boiled Chickpeas VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Chickpeas	21%	14%	65%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Chickpeas	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	56.6% 1640kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	211% 274g	175% 228g	130g per day for Men 19-50 years
Sugars	66.2% 48g	4.4% 3.2g	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	200% 76g	168% 64g	38g per day for Men 19-50 years
Protein	158% 88.6g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Chickpeas	Boiled 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	97% 1.16mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.26mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57% 2.86mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	92% 1.2mg	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	430% 1720μg	325% 1300μg	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	14.4% 13mg	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	23.3% 3.5mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.3% 40μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chickpeas	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	49% 490mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	391% 3.52mg	240% 2.16mg	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	361% 29mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	448% 10.3mg	187% 4.3mg	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	240% 1680mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	85.6% 2910mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	67.3% 37μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	139% 15.3mg	91% 10mg	11mg per day for Men 19-50 years
Water	16.3% 602g	18% 669g	3700g per day for Men 19-50 years

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

• Boiled Chickpeas have 1.3 times more Vitamin B5, 1.3 times more Vitamin B9 and 11.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Vitamin B1 and 2.1 times more Vitamin K than Boiled Chickpeas .
• Both Boiled Chickpeas and Boiled All Types Kidney Beans have similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C per 1 kg.
• Both Boiled Chickpeas as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled Chickpeas have 1.4 times more Calcium, 1.6 times more Copper, 1.3 times more Iron, 2.4 times more Manganese, 1.2 times more Phosphorus, 3.4 times more Selenium and 1.5 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Potassium than Boiled Chickpeas .
• Both Boiled Chickpeas and Boiled All Types Kidney Beans have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Chickpeas have 1.3 times more Energy, 5.2 times more Fat, 10.3 times more Omega 6, 1.2 times more Carbohydrate and 15 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4 times more Omega 3 than Boiled Chickpeas .
• Both Boiled Chickpeas and Boiled All Types Kidney Beans have similar amounts of Fiber and Protein per 1 kg.
• Both Boiled Chickpeas as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.