Comparing Nutrients in 1 pound Canned Chickpeas Rinsed VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas Rinsed	20%	16%	64%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Canned Chickpeas Rinsed	California Red Kidney Beans	Recommended Dietary Allowance
Energy	21.6% 626kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	11.6% 11.2g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	3% 0.97g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	24.7% 4.2g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.8% 104g	209% 271g	130g per day for Men 19-50 years
Sugars	25% 18g	NA	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	297% 113g	38g per day for Men 19-50 years
Protein	57% 32g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas Rinsed	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	139% 1.8mg	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	46.5% 186μg	447% 1787μg	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	0.5% 0.45mg	22.7% 20.4mg	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	8.77% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas Rinsed	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	19.5% 195mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	554% 5mg	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	55.6% 4.45mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	158% 3.63mg	197% 4.54mg	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	52% 363mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	14.5% 494mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	64% 962mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	8.2% 303g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Chickpeas Rinsed VS California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Chickpeas Rinsed versus 1 lb of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Chickpeas Rinsed vs California Red Kidney Beans:

• 1 lb of Raw California Red Kidney Beans contains 21.2 times more Vitamin B1, 14.6 times more Vitamin B2, 16.5 times more Vitamin B3, 3.4 times more Vitamin B6, 9.6 times more Vitamin B9 and 45 times more Vitamin C than Canned Chickpeas , Rinsed Solids.
• 1 pound of Canned Chickpeas Rinsed have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Canned Chickpeas , Rinsed Solids as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Chickpeas Rinsed vs California Red Kidney Beans:

• 1 pound of Canned Chickpeas Rinsed has 19.3 times more Sodium than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 4.5 times more Calcium, 4.4 times more Copper, 9.5 times more Iron, 6.7 times more Magnesium, 5.1 times more Phosphorus, 13.7 times more Potassium and 4.3 times more Zinc than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas Rinsed and California Red Kidney Beans contain similar levels of Manganese and Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Chickpeas Rinsed has 9.9 times more Fat and 17.2 times more Omega 6 than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 2.4 times more Energy, 2.3 times more Omega 3, 2.6 times more Carbohydrate, 4 times more Fiber and 3.5 times more Protein than Canned Chickpeas , Rinsed Solids.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6