Comparing Nutrients in 500 calories Chickpea flour VS Canned Red Kidney Beans

Weight per 500 calories

• Chickpea flour: 129g
• Canned Red Kidney Beans: 403g

Chickpea flour has 3.1 times more energy per 100g than Canned Red Kidney Beans. It has high energy density when compared to other foods. Canned Red Kidney Beans, Solids having average energy density.

Discover which food has more nutrients per 500 calories - Chickpea flour or Canned Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Chickpea flour	24%	16%	60%
Canned Red Kidney Beans	25%	7%	68%

Macro Nutrients

	Chickpea flour	Canned Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.64g	4.36% 4.23g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	9.04% 0.14g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	22% 3.7g	2.85% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.5% 74.7g	66.7% 86.7g	130g per day for Men 19-50 years
Sugars	19.3% 14g	21% 15.3g	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	0.56% 0.4g	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	% 0.93g	g per day for Men 19-50 years
Sucrose	NA	% 14g	g per day for Men 19-50 years
Fiber	36.7% 14g	58.4% 22g	38g per day for Men 19-50 years
Protein	51.7% 29g	57.5% 32g	56g per day for Men 19-50 years

Vitamins

	Chickpea flour	Canned Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.29% 2.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	4.96% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	11.6% 1.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.78mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	NA	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	141% 565μg	28.2% 113μg	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	0.9% 0.81mg	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	7.15% 1.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.8% 11.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpea flour	Canned Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.8% 58mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	131% 1.18mg	122% 1.1mg	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	78.5% 6.28mg	75.6% 6.05mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	90% 2.07mg	67.3% 1.55mg	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	58.7% 411mg	69.7% 488mg	700mg per day for Men 19-50 years
Potassium	32% 1093mg	33% 1117mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	11.7% 6.45μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.7mg	62% 931mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	27.5% 3.02mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	7.42% 275g	3700g per day for Men 19-50 years

Chickpea Flour VS Canned Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Chickpea flour or Canned Red Kidney Beans?

Lets compare vitamin content per 500 calories of Chickpea flour vs Canned Red Kidney Beans:

• 500 calories of Chickpea flour have 2.3 times more Vitamin B1, 2.1 times more Vitamin B2, 1.2 times more Vitamin B3 and 5 times more Vitamin B9 than Canned Red Kidney Beans.
• 500 calories of Canned Red Kidney Beans have insufficient amounts of Vitamin B2
• Both Chickpea flour as well as Canned Red Kidney Beans, Solids have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Chickpea flour vs Canned Red Kidney Beans:

• 500 calories of Chickpea flour have 1.8 times more Magnesium, 1.3 times more Manganese, 1.7 times more Selenium and 1.2 times more Zinc than Canned Red Kidney Beans.
• While 500 kcal of Canned Red Kidney Beans, Solids contain 4 times more Calcium and 11.3 times more Sodium than Chickpea flour.
• Both Chickpea flour and Canned Red Kidney Beans contain similar levels of Copper, Iron, Phosphorus and Potassium per 500 calories.
• 500 calories of Chickpea flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Chickpea flour have 7.7 times more Omega 6 than Canned Red Kidney Beans.
• While 500 kcal of Canned Red Kidney Beans, Solids contain 2 times more Omega 3 and 1.6 times more Fiber than Chickpea flour.
• Both Chickpea flour and Canned Red Kidney Beans offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 500 calories.
• 500 calories of Chickpea flour provide inadequate amounts of Omega 3
• 500 calories of Canned Red Kidney Beans provide inadequate amounts of Omega 6