Comparing Nutrients in 500 calories California Red Kidney Beans VS Chickpeas

Weight per 500 calories

• California Red Kidney Beans: 152g
• Chickpeas: 132g

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

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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Chickpeas	21%	14%	65%

Macro Nutrients

	California Red Kidney Beans	Chickpeas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	8.24% 8g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	20.5% 3.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	64% 83.3g	130g per day for Men 19-50 years
Sugars	NA	19.5% 14g	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% 37.7g	42.5% 16g	38g per day for Men 19-50 years
Protein	66% 37g	48.4% 27g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Chickpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	52.6% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	12.7% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	54.4% 0.71mg	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	149% 597μg	184% 737μg	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	7.58% 6.8mg	5.88% 5.3mg	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	7.23% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Chickpeas	Recommended Dietary Allowance
Calcium	29.5% 295mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	96% 0.87mg	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	177% 14mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	122% 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	87.7% 614mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	28% 950mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	2.1% 31.7mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.27% 10g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Chickpeas Nutrients Per 500 Kcal

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

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

• 500 calories of California Red Kidney Beans have 1.3 times more Vitamin B1 and 1.5 times more Vitamin B3 than Chickpeas .
• While 500 kcal of Raw Chickpeas contain 1.8 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Chickpeas provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 500 calories.
• Both Raw California Red Kidney Beans as well as Raw Chickpeas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of California Red Kidney Beans have 3.9 times more Calcium, 1.9 times more Copper, 2.5 times more Iron, 2.3 times more Magnesium, 1.8 times more Phosphorus and 2.4 times more Potassium than Chickpeas .
• While 500 kcal of Raw Chickpeas contain 1.9 times more Manganese than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Chickpeas contain similar levels of Zinc per 500 calories.
• 500 calories of Chickpeas lack sufficient amounts of Calcium
• Both Raw California Red Kidney Beans as well as Raw Chickpeas lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 2.3 times more Fiber and 1.4 times more Protein than Chickpeas .
• While 500 kcal of Raw Chickpeas contain 42.5 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Chickpeas offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of California Red Kidney Beans provide inadequate amounts of Omega 6
• Both Raw California Red Kidney Beans as well as Raw Chickpeas provide inadequate amounts of Omega 3 in 500 calories.