Comparing Nutrients in 500 calories Boiled California Red Kidney Beans VS Canned Chickpeas Rinsed

Weight per 500 calories

• Boiled California Red Kidney Beans: 403g
• Canned Chickpeas Rinsed: 362g

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

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Canned Chickpeas Rinsed?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Canned Chickpeas Rinsed	20%	16%	64%

Macro Nutrients

	Boiled California Red Kidney Beans	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	9.23% 8.95g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	19.8% 3.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.5% 90g	63.7% 83g	130g per day for Men 19-50 years
Sugars	NA	20% 14.5g	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	99% 37.5g	60% 23g	38g per day for Men 19-50 years
Protein	65.7% 37g	45.5% 25.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.4% 3.62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	7.55% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	4.2% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	32.3% 0.42mg	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	74.6% 298μg	37% 149μg	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	5.38% 4.84mg	0.4% 0.36mg	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	NA	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Calcium	26.6% 266mg	15.6% 156mg	1000mg per day for Men 19-50 years
Copper	129% 1.17mg	101% 0.91mg	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	150% 12mg	44.4% 3.55mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	126% 2.9mg	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	79% 552mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	11.6% 395mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	20.4% 11.2μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	51.2% 768mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	19.4% 2.14mg	11mg per day for Men 19-50 years
Water	7.3% 270g	6.55% 242g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Canned Chickpeas Rinsed Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Canned Chickpeas Rinsed?

Lets compare vitamin content per 500 calories of Boiled California Red Kidney Beans vs Canned Chickpeas Rinsed:

• 500 calories of Boiled California Red Kidney Beans have 5.7 times more Vitamin B1, 4.6 times more Vitamin B2, 4.8 times more Vitamin B3 and 2 times more Vitamin B9 than Canned Chickpeas Rinsed.
• Both Boiled California Red Kidney Beans and Canned Chickpeas Rinsed provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Canned Chickpeas Rinsed have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Boiled California Red Kidney Beans as well as Canned Chickpeas , Rinsed Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled California Red Kidney Beans vs Canned Chickpeas Rinsed:

• 500 calories of Boiled California Red Kidney Beans have 1.7 times more Calcium, 1.3 times more Copper, 3.4 times more Iron, 2.2 times more Magnesium, 1.9 times more Phosphorus, 4.3 times more Potassium and 1.6 times more Zinc than Canned Chickpeas Rinsed.
• While 500 kcal of Canned Chickpeas , Rinsed Solids contain 2.3 times more Manganese, 2.3 times more Selenium and 47.6 times more Sodium than Boiled California Red Kidney Beans.
• 500 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled California Red Kidney Beans have 1.6 times more Fiber and 1.4 times more Protein than Canned Chickpeas Rinsed.
• While 500 kcal of Canned Chickpeas , Rinsed Solids contain 41.6 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Canned Chickpeas Rinsed offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• Both Boiled California Red Kidney Beans as well as Canned Chickpeas , Rinsed Solids provide inadequate amounts of Omega 3 in 500 calories.