Comparing Nutrients in 1 pound Canned Chickpeas VS Boiled Hyacinth Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas	20%	17%	63%
Boiled Hyacinth Beans with Salt	27%	4%	69%

Macro Nutrients

	Canned Chickpeas	Boiled Hyacinth Beans with Salt	Recommended Dietary Allowance
Energy	21.7% 630kcal	18.3% 531kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	2.7% 2.63g	97g per day for Men 19-50 years
Saturated Fat	3.03% 0.97g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	25% 4.22g	6.54% 1.1g	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	72.2% 94g	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	76.4% 29g	NA	38g per day for Men 19-50 years
Protein	57% 32g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas	Boiled Hyacinth Beans with Salt	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	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	13% 0.17mg	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	28.7% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	13% 0.17mg	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	4.54% 18μg	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	0% 0mg	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	Boiled Hyacinth Beans with Salt	Recommended Dietary Allowance
Calcium	20.4% 204mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	172% 1.55mg	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	260% 20.8mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	95% 2.2mg	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	77.8% 544mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	45% 1529mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	74.4% 1116mg	73.5% 1102mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	118% 13mg	11mg per day for Men 19-50 years
Water	8.18% 303g	8.47% 314g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 pound of Canned Chickpeas vs Boiled Hyacinth Beans with Salt:

• 1 pound of Canned Chickpeas has 3.1 times more Vitamin B6 and 12 times more Vitamin B9 than Boiled Hyacinth Beans with Salt.
• While 1 lb of Boiled Hyacinth Beans with Salt contains 10 times more Vitamin B1, 2.5 times more Vitamin B2 and 2.9 times more Vitamin B3 than Canned Chickpeas , Solids.
• 1 pound of Canned Chickpeas have insufficient amounts of Vitamin B2 and Vitamin B3
• 1 pound of Boiled Hyacinth Beans with Salt have insufficient amounts of Vitamin B9
• Both Canned Chickpeas , Solids as well as Boiled Hyacinth Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Canned Chickpeas has 1.8 times more Manganese than Boiled Hyacinth Beans with Salt.
• While 1 lb of Boiled Hyacinth Beans with Salt contains 1.3 times more Copper, 4.3 times more Iron, 3.2 times more Magnesium, 1.4 times more Phosphorus, 2.7 times more Potassium and 4.5 times more Zinc than Canned Chickpeas , Solids.
• Both Canned Chickpeas and Boiled Hyacinth Beans with Salt contain similar levels of Calcium, Selenium and Sodium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Chickpeas has 4.8 times more Fat and 3.8 times more Omega 6 than Boiled Hyacinth Beans with Salt.
• Both Canned Chickpeas and Boiled Hyacinth Beans with Salt offer comparable quantities of Energy, Carbohydrate and Protein per one pound.
• 1 pound of Boiled Hyacinth Beans with Salt provide inadequate amounts of Omega 6