Comparing Nutrients in 1 pound California Red Kidney Beans VS Canned Chickpeas with Liquids

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Canned Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	California Red Kidney Beans	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Energy	51.6% 1497kcal	13.8% 399kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	9.1% 8.85g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	9.36% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	22.7% 3.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	47% 61g	130g per day for Men 19-50 years
Sugars	NA	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	297% 113g	52.5% 20g	38g per day for Men 19-50 years
Protein	197% 111g	40% 22.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	27% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	165% 2.15mg	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	447% 1787μg	28.3% 113μg	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	22.7% 20.4mg	0.5% 0.45mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	88.5% 885mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	77% 0.69mg	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	530% 42.4mg	69.7% 5.58mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	161% 3.7mg	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	262% 1837mg	52% 363mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	19.2% 653mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	84% 1261mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	9.63% 356g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Canned Chickpeas with Liquids:

• Raw California Red Kidney Beans have 16.5 times more Vitamin B1, 14.6 times more Vitamin B2, 15.8 times more Vitamin B3, 2.6 times more Vitamin B5, 15.8 times more Vitamin B9 and 45 times more Vitamin C than Canned Chickpeas Solids and Liquids.
• Both Raw California Red Kidney Beans and Canned Chickpeas Solids and Liquids have similar amounts of Vitamin B6 per 1 lb.
• Both Raw California Red Kidney Beans as well as Canned Chickpeas Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for California Red Kidney Beans vs Canned Chickpeas with Liquids:

• Raw California Red Kidney Beans have 5.6 times more Calcium, 7.2 times more Copper, 7.6 times more Iron, 5.9 times more Magnesium, 1.2 times more Manganese, 5.1 times more Phosphorus, 10.3 times more Potassium, 1.6 times more Selenium and 3.7 times more Zinc than Canned Chickpeas Solids and Liquids.
• While Canned Chickpeas Solids and Liquids contain 25.3 times more Sodium and 6.7 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans have 3.8 times more Energy, 2.5 times more Omega 3, 4.4 times more Carbohydrate, 5.7 times more Fiber and 5 times more Protein than Canned Chickpeas Solids and Liquids.
• While Canned Chickpeas Solids and Liquids contain 7.8 times more Fat and 15.7 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Canned Chickpeas Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.