Comparing Nutrients in 1 pound Boiled White Beans VS Chickpeas

Macros Ratio

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

Macro Nutrients

	Boiled White Beans	Chickpeas	Recommended Dietary Allowance
Energy	21.7% 630kcal	59% 1715kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	28.2% 27.4g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	8.55% 2.74g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	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	87.5% 114g	220% 286g	130g per day for Men 19-50 years
Sugars	2.13% 1.54g	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	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	146% 55.3g	38g per day for Men 19-50 years
Protein	79% 44g	166% 93g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans	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	44.6% 0.54mg	180% 2.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	43.7% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	144% 7.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	92% 367μg	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	0% 0mg	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	28.4% 4.26mg	24.8% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans	Chickpeas	Recommended Dietary Allowance
Calcium	41% 408mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	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	210% 16.8mg	244% 19.5mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	85.3% 358mg	420mg per day for Men 19-50 years
Manganese	125% 2.9mg	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	73.2% 513mg	163% 1143mg	700mg per day for Men 19-50 years
Potassium	75% 2545mg	96% 3257mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	57% 6.26mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	7.73% 286g	0.94% 35g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Beans VS Chickpeas per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled White Beans vs Chickpeas :

• 1 lb of Raw Chickpeas contains 4 times more Vitamin B1, 4.6 times more Vitamin B2, 11 times more Vitamin B3, 6.9 times more Vitamin B5, 5.8 times more Vitamin B6, 6.9 times more Vitamin B9, more Vitamin C and 2.6 times more Vitamin K than Boiled White Beans.
• Both Boiled White Beans and Chickpeas provide similar amounts of Vitamin E per one pound.
• 1 pound of Boiled White Beans have insufficient amounts of Vitamin B3 and Vitamin C
• Both Boiled White Beans 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 Boiled White Beans vs Chickpeas :

• 1 pound of Boiled White Beans has 1.6 times more Calcium and more Selenium than Chickpeas .
• While 1 lb of Raw Chickpeas contains 2.3 times more Copper, 1.3 times more Magnesium, 3.3 times more Manganese, 2.2 times more Phosphorus, 1.3 times more Potassium and 2 times more Zinc than Boiled White Beans.
• Both Boiled White Beans and Chickpeas contain similar levels of Iron per one pound.
• 1 pound of Chickpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Chickpeas contains 2.7 times more Energy, 17.3 times more Fat, 1.5 times more Omega 3, 31.7 times more Omega 6, 2.5 times more Carbohydrate, 31.5 times more Sugars, 1.9 times more Fiber and 2.1 times more Protein than Boiled White Beans.
• 1 pound of Boiled White Beans provide inadequate amounts of Omega 6