Comparing Nutrients in 1 pound Canned Chickpeas VS Boiled Thin Seeded Lima Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas	20%	17%	63%
Boiled Thin Seeded Lima Beans with Salt	25%	3%	72%

Macro Nutrients

	Canned Chickpeas	Boiled Thin Seeded Lima Beans with Salt	Recommended Dietary Allowance
Energy	21.7% 630kcal	19.7% 572kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	3.03% 0.97g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	25% 4.22g	3.12% 0.53g	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	81.3% 106g	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	92% 35g	38g per day for Men 19-50 years
Protein	57% 32g	65% 36.5g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas	Boiled Thin Seeded Lima 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	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	43% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	27.2% 0.35mg	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	170% 680μg	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 Thin Seeded Lima Beans with Salt	Recommended Dietary Allowance
Calcium	20.4% 204mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	108% 0.98mg	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	136% 11mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	115% 2.65mg	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	82.3% 576mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	53.5% 1819mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	40.4% 22.2μg	55μg per day for Men 19-50 years
Sodium	74.4% 1116mg	72.3% 1084mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	42.5% 4.67mg	11mg per day for Men 19-50 years
Water	8.18% 303g	8.23% 305g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Chickpeas VS Boiled Thin Seeded Lima Beans with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Chickpeas versus 1 lb of Boiled Thin Seeded Lima 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 Thin Seeded Lima Beans with Salt:

• 1 pound of Canned Chickpeas has 1.5 times more Vitamin B6 than Boiled Thin Seeded Lima Beans with Salt.
• While 1 lb of Boiled Thin Seeded Lima Beans with Salt contains 6 times more Vitamin B1, 3.7 times more Vitamin B2, 4.7 times more Vitamin B3 and 3.1 times more Vitamin B9 than Canned Chickpeas , Solids.
• 1 pound of Canned Chickpeas have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Canned Chickpeas , Solids as well as Boiled Thin Seeded Lima 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 Thin Seeded Lima Beans with Salt:

• 1 pound of Canned Chickpeas has 1.6 times more Calcium and 1.4 times more Manganese than Boiled Thin Seeded Lima Beans with Salt.
• While 1 lb of Boiled Thin Seeded Lima Beans with Salt contains 2.2 times more Iron, 2 times more Magnesium, 1.5 times more Phosphorus, 3.2 times more Potassium, 1.6 times more Selenium and 1.6 times more Zinc than Canned Chickpeas , Solids.
• Both Canned Chickpeas and Boiled Thin Seeded Lima Beans with Salt contain similar levels of Copper and Sodium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Chickpeas has 7.3 times more Fat and 8 times more Omega 6 than Boiled Thin Seeded Lima Beans with Salt.
• While 1 lb of Boiled Thin Seeded Lima Beans with Salt contains 1.4 times more Omega 3 than Canned Chickpeas , Solids.
• Both Canned Chickpeas and Boiled Thin Seeded Lima Beans with Salt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one pound.
• 1 pound of Boiled Thin Seeded Lima Beans with Salt provide inadequate amounts of Omega 6