Comparing Nutrients in 300 calories Canned Kidney Beans VS Canned Chickpeas with Liquids

Weight per 300 calories

• Canned Kidney Beans: 357g
• Canned Chickpeas with Liquids: 341g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Canned Chickpeas with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Canned Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Canned Kidney Beans	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	6.85% 6.65g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	2.17% 0.7g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	7.03% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	35.4% 46g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 6.6g	NA	g per day for Men 19-50 years
Fiber	40.4% 15.4g	39.5% 15g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Vitamin A	NA	0.38% 3.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	3.93% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	2.77% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	20.4% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	124% 1.6mg	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	32% 129μg	21.3% 85.2μg	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	4.76% 4.3mg	0.38% 0.34mg	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	0.48% 0.071mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	12% 121mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	58% 0.52mg	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	52.2% 4.18mg	52.4% 4.2mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	121% 2.8mg	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	46% 321mg	39% 273mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	63% 948mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	21.4% 2.35mg	11mg per day for Men 19-50 years
Water	7.53% 279g	7.24% 268g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Canned Chickpeas with Liquids:

• Canned All Types Kidney Beans have 3.8 times more Vitamin B1, 3.6 times more Vitamin B2, 3.3 times more Vitamin B3, 1.5 times more Vitamin B9 and 12.6 times more Vitamin C than Canned Chickpeas Solids and Liquids.
• While Canned Chickpeas Solids and Liquids contain 2.1 times more Vitamin B5 and 6.1 times more Vitamin B6 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Canned Chickpeas Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Canned Chickpeas with Liquids:

• Canned All Types Kidney Beans have 1.7 times more Potassium than Canned Chickpeas Solids and Liquids.
• While Canned Chickpeas Solids and Liquids contain 4.6 times more Manganese, 2.1 times more Selenium and 1.4 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Canned Chickpeas Solids and Liquids have similar amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Sodium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned All Types Kidney Beans have 2.6 times more Omega 3 than Canned Chickpeas Solids and Liquids.
• While Canned Chickpeas Solids and Liquids contain 3.1 times more Fat and 7.6 times more Omega 6 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Canned Chickpeas Solids and Liquids have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Canned All Types Kidney Beans as well as Canned Chickpeas Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.