Comparing Nutrients in 1 pound Chickpea flour VS Canned Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Chickpea flour	24%	16%	60%
Canned Pinto Beans	24%	7%	69%

Macro Nutrients

	Chickpea flour	Canned Pinto Beans	Recommended Dietary Allowance
Energy	60.5% 1755kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	31.3% 30.3g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	9.82% 3.14g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	31.8% 0.51g	44.8% 0.72g	1.6g per day for Men 19-50 years
Omega 6	76.6% 13g	3.07% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 262g	70.6% 92g	130g per day for Men 19-50 years
Sugars	68% 49.2g	3.38% 2.45g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.45g	g per day for Men 19-50 years
Fiber	129% 49g	65.7% 25g	38g per day for Men 19-50 years
Protein	181% 102g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Chickpea flour	Canned Pinto Beans	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.75mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.23mg	NA	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	496% 1982μg	27.2% 109μg	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	25% 3.76mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.4% 41.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpea flour	Canned Pinto Beans	Recommended Dietary Allowance
Calcium	20.4% 204mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	460% 4.14mg	131% 1.17mg	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	276% 22mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	179% 753mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	316% 7.26mg	75.5% 1.74mg	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	206% 1442mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	113% 3837mg	36.6% 1243mg	3400mg per day for Men 19-50 years
Selenium	68.5% 37.6μg	NA	55μg per day for Men 19-50 years
Sodium	19.4% 290mg	72.3% 1084mg	1500mg per day for Men 19-50 years
Zinc	116% 12.7mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	8.66% 320g	3700g per day for Men 19-50 years

Nutrient Comparison: Chickpea flour VS Canned Pinto Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Chickpea flour vs Canned Pinto Beans:

• 1 pound of Chickpea flour has 9.3 times more Vitamin B1, 5.6 times more Vitamin B2, 6.5 times more Vitamin B3 and 18.2 times more Vitamin B9 than Canned Pinto Beans.
• 1 pound of Canned Pinto Beans have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Chickpea flour as well as Canned Pinto Beans, Solids have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Chickpea flour vs Canned Pinto Beans:

• 1 pound of Chickpea flour has 3.5 times more Copper, 3.7 times more Iron, 5.2 times more Magnesium, 4.2 times more Manganese, 3.1 times more Phosphorus, 3.1 times more Potassium and 4.6 times more Zinc than Canned Pinto Beans.
• While 1 lb of Canned Pinto Beans, Solids contains 1.4 times more Calcium and 3.7 times more Sodium than Chickpea flour.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Chickpea flour has 3.4 times more Energy, 7.4 times more Fat, 4.4 times more Saturated Fat, 25 times more Omega 6, 2.9 times more Carbohydrate, 20.1 times more Sugars, 2 times more Fiber and 3.2 times more Protein than Canned Pinto Beans.
• While 1 lb of Canned Pinto Beans, Solids contains 1.4 times more Omega 3 than Chickpea flour.
• 1 pound of Canned Pinto Beans provide inadequate amounts of Omega 6