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

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Beans with Salt	25%	7%	68%
Boiled Chickpeas with Salt	21%	14%	65%

Macro Nutrients

	Boiled Yellow Beans with Salt	Boiled Chickpeas with Salt	Recommended Dietary Allowance
Energy	22.5% 653kcal	25.7% 744kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	3.95% 1.27g	3.8% 1.22g	32g per day for Men 19-50 years
Omega 3	60% 0.96g	12% 0.2g	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	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	88.2% 115g	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	124% 47g	91% 34.5g	38g per day for Men 19-50 years
Protein	74% 41.5g	71.8% 40g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow 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	70.7% 0.85mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	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	45% 0.59mg	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	9.07% 8.16mg	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 Yellow Beans with Salt	Boiled Chickpeas with Salt	Recommended Dietary Allowance
Calcium	28% 281mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	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	141% 11.2mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	80% 336mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	89.7% 2.06mg	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	119% 830mg	109% 762mg	700mg per day for Men 19-50 years
Potassium	43.4% 1474mg	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% 1093mg	73.5% 1102mg	1500mg per day for Men 19-50 years
Zinc	43.7% 4.8mg	63% 6.94mg	11mg per day for Men 19-50 years
Water	7.72% 286g	7.4% 273g	3700g per day for Men 19-50 years

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

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

• 1 pound of Boiled Yellow Beans with Salt has 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin C and 2.7 times more Vitamin E than Boiled Chickpeas with Salt.
• While 1 lb of Boiled Chickpeas with Salt contains 2.1 times more Vitamin B9 than Boiled Yellow Beans with Salt.
• Both Boiled Yellow Beans with Salt and Boiled Chickpeas with Salt provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin K per one pound.
• 1 pound of Boiled Chickpeas with Salt have insufficient amounts of Vitamin C
• Both Boiled Yellow Beans with Salt as well as Boiled Chickpeas with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Yellow Beans with Salt has 1.3 times more Calcium and 1.5 times more Magnesium than Boiled Chickpeas with Salt.
• While 1 lb of Boiled Chickpeas with Salt contains 1.9 times more Copper, 2.3 times more Manganese, 2.8 times more Selenium and 1.4 times more Zinc than Boiled Yellow Beans with Salt.
• Both Boiled Yellow Beans with Salt and Boiled Chickpeas with Salt contain similar levels of Iron, Phosphorus, Potassium and Sodium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Yellow Beans with Salt has 4.9 times more Omega 3 and 1.4 times more Fiber than Boiled Chickpeas with Salt.
• While 1 lb of Boiled Chickpeas with Salt contains 2.4 times more Fat, 4.4 times more Omega 6 and 14.1 times more Sugars than Boiled Yellow Beans with Salt.
• Both Boiled Yellow Beans with Salt and Boiled Chickpeas with Salt offer comparable quantities of Energy, Carbohydrate and Protein per one pound.
• 1 pound of Boiled Yellow Beans with Salt provide inadequate amounts of Omega 6