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

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans with Salt	27%	2%	71%
Boiled Chickpeas with Salt	21%	14%	65%

Macro Nutrients

	Boiled White Beans with Salt	Boiled Chickpeas with Salt	Recommended Dietary Allowance
Energy	21.7% 630kcal	25.7% 744kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	3.8% 1.22g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	12% 0.2g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	29.7% 5.05g	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	96% 124g	130g per day for Men 19-50 years
Sugars	2.13% 1.54g	30% 21.8g	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	91% 34.5g	38g per day for Men 19-50 years
Protein	79% 44g	71.8% 40g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans with Salt	Boiled Chickpeas with Salt	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	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	48.5% 0.63mg	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	195% 780μg	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	6.55% 5.9mg	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	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans with Salt	Boiled Chickpeas with Salt	Recommended Dietary Allowance
Calcium	41% 408mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	177% 1.6mg	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	164% 13mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	125% 2.9mg	203% 4.67mg	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	109% 762mg	700mg per day for Men 19-50 years
Potassium	75% 2545mg	39% 1320mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	30.5% 16.8μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	73.5% 1102mg	1500mg per day for Men 19-50 years
Zinc	57% 6.26mg	63% 6.94mg	11mg per day for Men 19-50 years
Water	7.73% 286g	7.4% 273g	3700g per day for Men 19-50 years

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

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

• 1 pound of Boiled White Beans with Salt has 2.7 times more Vitamin E than Boiled Chickpeas with Salt.
• While 1 lb of Boiled Chickpeas with Salt contains 1.4 times more Vitamin B2, 3.8 times more Vitamin B3, 1.5 times more Vitamin B6 and 2.1 times more Vitamin B9 than Boiled White Beans with Salt.
• Both Boiled White Beans with Salt and Boiled Chickpeas with Salt provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin K per one pound.
• 1 pound of Boiled White Beans with Salt have insufficient amounts of Vitamin B3
• Both Boiled White Beans with Salt as well as Boiled Chickpeas with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Boiled White Beans with Salt has 1.8 times more Calcium, 1.3 times more Iron, 1.3 times more Magnesium and 1.9 times more Potassium than Boiled Chickpeas with Salt.
• While 1 lb of Boiled Chickpeas with Salt contains 1.6 times more Manganese, 1.5 times more Phosphorus and 2.8 times more Selenium than Boiled White Beans with Salt.
• Both Boiled White Beans with Salt and Boiled Chickpeas with Salt contain similar levels of Copper, Sodium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled White Beans with Salt has 1.6 times more Omega 3 than Boiled Chickpeas with Salt.
• While 1 lb of Boiled Chickpeas with Salt contains 7.4 times more Fat, 13.4 times more Omega 6 and 14.1 times more Sugars than Boiled White Beans with Salt.
• Both Boiled White Beans with Salt and Boiled Chickpeas with Salt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one pound.
• 1 pound of Boiled White Beans with Salt provide inadequate amounts of Omega 6