Comparing Nutrients in 1 pound Boiled White Beans with Salt VS Canned Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans with Salt	27%	2%	71%
Canned Chickpeas	20%	17%	63%

Macro Nutrients

	Boiled White Beans with Salt	Canned Chickpeas	Recommended Dietary Allowance
Energy	21.7% 630kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	3.03% 0.97g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	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	87.5% 114g	78.6% 102g	130g per day for Men 19-50 years
Sugars	2.13% 1.54g	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	75.2% 28.6g	76.4% 29g	38g per day for Men 19-50 years
Protein	79% 44g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans with Salt	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	44.6% 0.54mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	3.97% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	92% 367μg	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	0% 0mg	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	28.4% 4.26mg	8.77% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans with Salt	Canned Chickpeas	Recommended Dietary Allowance
Calcium	41% 408mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	128% 1.15mg	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	210% 16.8mg	60.7% 4.85mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	125% 2.9mg	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	73.2% 513mg	55% 386mg	700mg per day for Men 19-50 years
Potassium	75% 2545mg	17% 572mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	74.4% 1116mg	1500mg per day for Men 19-50 years
Zinc	57% 6.26mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	7.73% 286g	8.18% 303g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Beans with Salt VS Canned Chickpeas per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled White Beans with Salt 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 Boiled White Beans with Salt vs Canned Chickpeas :

• 1 pound of Boiled White Beans with Salt has 4.4 times more Vitamin B1, 3.1 times more Vitamin B2, 1.7 times more Vitamin B9 and 3.2 times more Vitamin E than Canned Chickpeas .
• Both Boiled White Beans with Salt and Canned Chickpeas provide similar amounts of Vitamin B6 and Vitamin K per one pound.
• 1 pound of Canned Chickpeas have insufficient amounts of Vitamin B2 and Vitamin E
• Both Boiled White Beans with Salt as well as Canned Chickpeas , Solids have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled White Beans with Salt vs Canned Chickpeas :

• 1 pound of Boiled White Beans with Salt has 2 times more Calcium, 3.5 times more Iron, 2.4 times more Magnesium, 1.3 times more Phosphorus, 4.5 times more Potassium and 2.2 times more Zinc than Canned Chickpeas .
• While 1 lb of Canned Chickpeas , Solids contains 1.3 times more Manganese and 2.4 times more Selenium than Boiled White Beans with Salt.
• Both Boiled White Beans with Salt and Canned Chickpeas contain similar levels of Copper and Sodium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled White Beans with Salt has 1.9 times more Omega 3 and 1.4 times more Protein than Canned Chickpeas .
• While 1 lb of Canned Chickpeas , Solids contains 7.9 times more Fat, 11.2 times more Omega 6 and 11.8 times more Sugars than Boiled White Beans with Salt.
• Both Boiled White Beans with Salt and Canned Chickpeas offer comparable quantities of Energy, Carbohydrate and Fiber per one pound.
• 1 pound of Boiled White Beans with Salt provide inadequate amounts of Omega 6