Comparing Nutrients in 1 pound Canned Chickpeas VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas	20%	17%	63%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Canned Chickpeas	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	21.7% 630kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	3.03% 0.97g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	25% 4.22g	2.2% 0.38g	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	51.7% 67.3g	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 Red Kidney Beans with Liquids	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	10.2% 0.12mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	28% 0.36mg	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	26% 104μg	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	4.03% 3.63mg	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 Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	20.4% 204mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	74% 0.67mg	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	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	57.4% 1.3mg	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	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	74.4% 1116mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	8.18% 303g	9.56% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Chickpeas VS Canned Red Kidney Beans with Liquids per 1 lb

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

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

• 1 pound of Canned Chickpeas has 1.5 times more Vitamin B6 and 2.1 times more Vitamin B9 than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 3.9 times more Vitamin B1, 4.5 times more Vitamin B2 and 3.5 times more Vitamin B3 than Canned Chickpeas , Solids.
• Both Canned Chickpeas and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin K per one pound.
• 1 pound of Canned Chickpeas have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Canned Chickpeas , Solids as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Canned Chickpeas has 1.6 times more Calcium, 1.7 times more Copper, 2.9 times more Manganese and 2.8 times more Selenium than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 2.1 times more Potassium than Canned Chickpeas , Solids.
• Both Canned Chickpeas and Canned Red Kidney Beans with Liquids contain similar levels of Iron, Magnesium, Phosphorus, Sodium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Chickpeas has 1.7 times more Energy, 7.7 times more Fat, 11.2 times more Omega 6, 1.5 times more Carbohydrate, 2.2 times more Sugars, 1.5 times more Fiber and 1.4 times more Protein than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 1.4 times more Omega 3 than Canned Chickpeas , Solids.
• 1 pound of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6