Comparing Nutrients in 1 pound Red Kidney Beans VS Canned Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Canned Chickpeas	20%	17%	63%

Macro Nutrients

	Red Kidney Beans	Canned Chickpeas	Recommended Dietary Allowance
Energy	52.7% 1529kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	3.03% 0.97g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	25% 4.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	78.6% 102g	130g per day for Men 19-50 years
Sugars	13% 9.53g	25% 18g	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	181% 69g	76.4% 29g	38g per day for Men 19-50 years
Protein	182% 102g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Canned Chickpeas	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	230% 2.76mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	3.97% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	40.5% 0.53mg	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	54.4% 218μg	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	6.35% 0.95mg	8.77% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Canned Chickpeas	Recommended Dietary Allowance
Calcium	37.6% 376mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	128% 1.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	60.7% 4.85mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	167% 3.84mg	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	263% 1842mg	55% 386mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	17% 572mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	74.4% 1116mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	8.18% 303g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Red Kidney Beans has 22.5 times more Vitamin B1, 14.3 times more Vitamin B2, 15.1 times more Vitamin B3, 3.4 times more Vitamin B6, 8.2 times more Vitamin B9, 45 times more Vitamin C and 1.6 times more Vitamin K than Canned Chickpeas .
• 1 pound of Canned Chickpeas have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Raw Red Kidney Beans as well as Canned Chickpeas , Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Red Kidney Beans has 1.8 times more Calcium, 2.8 times more Copper, 6.3 times more Iron, 5.3 times more Magnesium, 1.3 times more Manganese, 4.8 times more Phosphorus, 10.8 times more Potassium and 4.4 times more Zinc than Canned Chickpeas .
• While 1 lb of Canned Chickpeas , Solids contains 20.5 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Canned Chickpeas contain similar levels of Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 2.4 times more Energy, 9.9 times more Omega 3, 2.7 times more Carbohydrate, 2.4 times more Fiber and 3.2 times more Protein than Canned Chickpeas .
• While 1 lb of Canned Chickpeas , Solids contains 2.6 times more Fat, 4.1 times more Omega 6 and 1.9 times more Sugars than Raw Red Kidney Beans.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6