Comparing Nutrients in 1 pound Canned Chickpeas VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas	20%	17%	63%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Canned Chickpeas	Canned Kidney Beans	Recommended Dietary Allowance
Energy	21.7% 630kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	3.03% 0.97g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	25% 4.22g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.6% 102g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	25% 18g	11.6% 8.4g	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	% 8.4g	g per day for Men 19-50 years
Fiber	76.4% 29g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	57% 32g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	26% 0.34mg	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	54.4% 218μg	41% 163μg	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	6.05% 5.44mg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	20.4% 204mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	68% 0.61mg	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	60.7% 4.85mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	33% 0.76mg	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	55% 386mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	74.4% 1116mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	8.18% 303g	9.57% 354g	3700g per day for Men 19-50 years

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

• Canned Chickpeas , Solids have 1.6 times more Vitamin B6, 1.3 times more Vitamin B9 and 14.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.3 times more Vitamin B1, 3.4 times more Vitamin B2, 2.9 times more Vitamin B3 and 12 times more Vitamin C than Canned Chickpeas , Solids.
• Both Canned Chickpeas , Solids and Canned All Types Kidney Beans have similar amounts of Vitamin K per 1 lb.
• Both Canned Chickpeas , Solids as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Chickpeas , Solids have 1.3 times more Calcium, 1.9 times more Copper, 5 times more Manganese, 3.4 times more Selenium and 1.4 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.9 times more Potassium than Canned Chickpeas , Solids.
• Both Canned Chickpeas , Solids and Canned All Types Kidney Beans have similar amounts of Iron, Magnesium, Phosphorus, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Chickpeas , Solids have 1.7 times more Energy, 4.6 times more Fat, 8.8 times more Omega 6, 1.6 times more Carbohydrate, 2.2 times more Sugars, 1.5 times more Fiber and 1.4 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.3 times more Omega 3 than Canned Chickpeas , Solids.
• Both Canned Chickpeas , Solids as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.