Comparing Nutrients in 1 kilogram Chickpeas VS Canned White Beans

Macros Ratio

	Protein	Fat	Carbs
Chickpeas	21%	14%	65%
Canned White Beans	25%	2%	73%

Macro Nutrients

	Chickpeas	Canned White Beans	Recommended Dietary Allowance
Energy	130% 3780kcal	39.3% 1140kcal	2900kcal per day for Men 19-50 years
Fat	62.3% 60.4g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	19% 6.03g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	63.8% 1.02g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	155% 26.3g	3.94% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	484% 630g	163% 212g	130g per day for Men 19-50 years
Sugars	148% 107g	4% 2.9g	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	321% 122g	126% 48g	38g per day for Men 19-50 years
Protein	366% 205g	130% 72.6g	56g per day for Men 19-50 years

Vitamins

	Chickpeas	Canned White Beans	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	398% 4.77mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.12mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	7.06% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	318% 16mg	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	412% 5.35mg	57.7% 0.75mg	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	1393% 5570μg	163% 650μg	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	44.4% 40mg	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	54.7% 8.2mg	52.7% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75% 90μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpeas	Canned White Beans	Recommended Dietary Allowance
Calcium	57% 570mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	729% 6.56mg	258% 2.32mg	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	539% 43mg	374% 30mg	8mg per day for Men 19-50 years
Magnesium	188% 790mg	121% 510mg	420mg per day for Men 19-50 years
Manganese	926% 21.3mg	224% 5.15mg	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	360% 2520mg	130% 910mg	700mg per day for Men 19-50 years
Potassium	211% 7180mg	134% 4540mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	227% 3400mg	1500mg per day for Men 19-50 years
Zinc	251% 27.6mg	102% 11mg	11mg per day for Men 19-50 years
Water	2.08% 76.8g	19% 701g	3700g per day for Men 19-50 years

Nutrient Comparison: Chickpeas VS Canned White Beans per 1 kg

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

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

• 1 kilogram of Chickpeas has 5 times more Vitamin B1, 5.7 times more Vitamin B2, 13.6 times more Vitamin B3, 8.6 times more Vitamin B5, 7.1 times more Vitamin B6, 8.6 times more Vitamin B9, more Vitamin C and 3.1 times more Vitamin K than Canned White Beans.
• Both Chickpeas and Canned White Beans provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Canned White Beans have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Chickpeas as well as Canned White Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Chickpeas vs Canned White Beans:

• 1 kilogram of Chickpeas has 2.8 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 4.1 times more Manganese, 2.8 times more Phosphorus, 1.6 times more Potassium and 2.5 times more Zinc than Canned White Beans.
• While 1 kg of Canned White Beans contains 1.3 times more Calcium, more Selenium and 14.2 times more Sodium than Raw Chickpeas .
• 1 kilogram of Chickpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Chickpeas has 3.3 times more Energy, 20.8 times more Fat, 1.8 times more Omega 3, 39.2 times more Omega 6, 3 times more Carbohydrate, 36.9 times more Sugars, 2.5 times more Fiber and 2.8 times more Protein than Canned White Beans.
• 1 kilogram of Canned White Beans provide inadequate amounts of Omega 6