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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Chickpeas	21%	14%	65%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Chickpeas	Recommended Dietary Allowance
Energy	12.7% 367kcal	59% 1715kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	28.2% 27.4g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	8.55% 2.74g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	29% 0.46g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	70% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.7% 67.3g	220% 286g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	67% 48.5g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	146% 55.3g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	166% 93g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Chickpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	180% 2.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	43.7% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	144% 7.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	187% 2.43mg	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	26% 104μg	632% 2527μg	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	4.03% 3.63mg	20% 18mg	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	0.6% 0.091mg	24.8% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Chickpeas	Recommended Dietary Allowance
Calcium	13% 132mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	331% 2.98mg	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	71% 5.67mg	244% 19.5mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	85.3% 358mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	420% 9.66mg	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	68.7% 481mg	163% 1143mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	96% 3257mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	9.56% 354g	0.94% 35g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Chickpeas per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Red Kidney Beans with Liquids versus 1 lb of Chickpeas to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 lb of Raw Chickpeas contains 4.5 times more Vitamin B1, 3.2 times more Vitamin B2, 3.1 times more Vitamin B3, 12.2 times more Vitamin B5, 6.7 times more Vitamin B6, 24.2 times more Vitamin B9, 5 times more Vitamin C, 41 times more Vitamin E and 2.2 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C and Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Chickpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Red Kidney Beans with Liquids has more Selenium, 10.7 times more Sodium and 10.2 times more Water than Chickpeas .
• While 1 lb of Raw Chickpeas contains 2 times more Calcium, 4.5 times more Copper, 3.4 times more Iron, 2.6 times more Magnesium, 7.3 times more Manganese, 2.4 times more Phosphorus, 2.8 times more Potassium and 4.5 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• 1 pound of Chickpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Chickpeas contains 4.7 times more Energy, 16.8 times more Fat, 2 times more Omega 3, 31.7 times more Omega 6, 4.2 times more Carbohydrate, 5.8 times more Sugars, 2.8 times more Fiber and 3.9 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• 1 pound of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6