Comparing Nutrients in 1 pound Chickpeas VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Chickpeas	21%	14%	65%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Chickpeas	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	59% 1715kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	28.2% 27.4g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	8.55% 2.74g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	70% 12g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	220% 286g	204% 265g	130g per day for Men 19-50 years
Sugars	67% 48.5g	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	146% 55.3g	297% 113g	38g per day for Men 19-50 years
Protein	166% 93g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Chickpeas	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	180% 2.16mg	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.7% 7mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	144% 7.2mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.43mg	138% 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	632% 2527μg	446% 1783μg	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	20% 18mg	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	24.8% 3.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpeas	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	26% 259mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	331% 2.98mg	504% 4.54mg	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	244% 19.5mg	493% 39.5mg	8mg per day for Men 19-50 years
Magnesium	85.3% 358mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	420% 9.66mg	219% 5.03mg	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	163% 1143mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	96% 3257mg	180% 6105mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	114% 12.5mg	110% 12mg	11mg per day for Men 19-50 years
Water	0.94% 35g	1.46% 54g	3700g per day for Men 19-50 years

Nutrient Comparison: Chickpeas VS Royal Red Kidney Beans per 1 lb

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

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

• 1 pound of Chickpeas has 1.2 times more Vitamin B1, 2 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.4 times more Vitamin B9 than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 1.4 times more Vitamin B3 than Raw Chickpeas .
• Both Chickpeas and Royal Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin C per one pound.
• Both Raw Chickpeas as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Chickpeas vs Royal Red Kidney Beans:

• 1 pound of Chickpeas has 1.9 times more Manganese than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 2.3 times more Calcium, 1.5 times more Copper, 2 times more Iron, 1.7 times more Magnesium, 1.6 times more Phosphorus, 1.9 times more Potassium and more Selenium than Raw Chickpeas .
• Both Chickpeas and Royal Red Kidney Beans contain similar levels of Zinc per one pound.
• 1 pound of Chickpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Chickpeas has 13.4 times more Fat and 27.1 times more Omega 6 than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 1.5 times more Omega 3 and 2 times more Fiber than Raw Chickpeas .
• Both Chickpeas and Royal Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per one pound.
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6