Comparing Nutrients in 500 calories Boiled White Beans with Salt VS Boiled Chickpeas with Salt

Weight per 500 calories

• Boiled White Beans with Salt: 360g
• Boiled Chickpeas with Salt: 305g

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

Discover which food has more nutrients per 500 calories - Boiled White Beans with Salt or Boiled Chickpeas with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans with Salt	27%	2%	71%
Boiled Chickpeas with Salt	21%	14%	65%

Macro Nutrients

	Boiled White Beans with Salt	Boiled Chickpeas with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.26g	8.14% 7.9g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	2.56% 0.82g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.4% 90g	64.3% 83.6g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	20% 14.6g	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	59.6% 22.7g	61% 23g	38g per day for Men 19-50 years
Protein	62.5% 35g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans with Salt	Boiled Chickpeas with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.34% 3.05μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.42mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.17mg	14.8% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.15% 0.5mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.82mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.7% 0.33mg	32.6% 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	73% 291μg	131% 524μg	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% 0mg	4.4% 3.96mg	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	22.5% 3.4mg	7.1% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.5% 12.6μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans with Salt	Boiled Chickpeas with Salt	Recommended Dietary Allowance
Calcium	32.4% 324mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	119% 1.07mg	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	166% 13.3mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	99% 2.3mg	137% 3.14mg	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	58% 406mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	26% 887mg	3400mg per day for Men 19-50 years
Selenium	8.5% 4.68μg	20.5% 11.3μg	55μg per day for Men 19-50 years
Sodium	58% 871mg	49.4% 741mg	1500mg per day for Men 19-50 years
Zinc	45% 4.96mg	42.4% 4.66mg	11mg per day for Men 19-50 years
Water	6.13% 227g	4.96% 184g	3700g per day for Men 19-50 years

Boiled White Beans With Salt VS Boiled Chickpeas With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled White Beans with Salt or Boiled Chickpeas with Salt?

Lets compare vitamin content per 500 calories of Boiled White Beans with Salt vs Boiled Chickpeas with Salt:

• 500 calories of Boiled White Beans with Salt have 1.2 times more Vitamin B1 and 3.2 times more Vitamin E than Boiled Chickpeas with Salt.
• While 500 kcal of Boiled Chickpeas with Salt contain 3.2 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.8 times more Vitamin B9 than Boiled White Beans with Salt.
• Both Boiled White Beans with Salt and Boiled Chickpeas with Salt provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin K per 500 calories.
• 500 calories of Boiled White Beans with Salt have insufficient amounts of Vitamin B3
• 500 calories of Boiled Chickpeas with Salt have insufficient amounts of Vitamin E
• Both Boiled White Beans with Salt as well as Boiled Chickpeas with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled White Beans with Salt vs Boiled Chickpeas with Salt:

• 500 calories of Boiled White Beans with Salt have 2.2 times more Calcium, 1.5 times more Iron, 1.5 times more Magnesium and 2.3 times more Potassium than Boiled Chickpeas with Salt.
• While 500 kcal of Boiled Chickpeas with Salt contain 1.4 times more Manganese, 1.3 times more Phosphorus and 2.4 times more Selenium than Boiled White Beans with Salt.
• Both Boiled White Beans with Salt and Boiled Chickpeas with Salt contain similar levels of Copper, Sodium and Zinc per 500 calories.
• 500 calories of Boiled White Beans with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled White Beans with Salt have 1.9 times more Omega 3 and 1.3 times more Protein than Boiled Chickpeas with Salt.
• While 500 kcal of Boiled Chickpeas with Salt contain 11.4 times more Omega 6 and 12 times more Sugars than Boiled White Beans with Salt.
• Both Boiled White Beans with Salt and Boiled Chickpeas with Salt offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Boiled White Beans with Salt provide inadequate amounts of Omega 6
• 500 calories of Boiled Chickpeas with Salt provide inadequate amounts of Omega 3