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

Weight per 500 calories

• Canned Chickpeas Rinsed: 362g
• Boiled Kidney Beans: 394g

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

Which food has more nutrients per 500 calories - Canned Chickpeas Rinsed or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas Rinsed	20%	16%	64%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Canned Chickpeas Rinsed	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.23% 8.95g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	19.8% 3.36g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.7% 83g	69% 89.8g	130g per day for Men 19-50 years
Sugars	20% 14.5g	1.74% 1.26g	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	60% 23g	66.3% 25g	38g per day for Men 19-50 years
Protein	45.5% 25.5g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas Rinsed	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.4% 3.62μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.55% 0.091mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.2% 0.054mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	36.3% 0.47mg	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	37% 149μg	128% 512μg	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	0.4% 0.36mg	5.25% 4.72mg	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% 1.05mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas Rinsed	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	15.6% 156mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	94% 0.85mg	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	44.4% 3.55mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	73.6% 1.7mg	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	41.4% 290mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	20.4% 11.2μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	51.2% 768mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.14mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	6.55% 242g	7.12% 264g	3700g per day for Men 19-50 years

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

• Canned Chickpeas , Rinsed Solids have 8.9 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7 times more Vitamin B1, 4.2 times more Vitamin B2, 5 times more Vitamin B3, 3.4 times more Vitamin B9, 13 times more Vitamin C and 2.7 times more Vitamin K than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 500 kcal.
• Both Canned Chickpeas , Rinsed Solids as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Canned Chickpeas , Rinsed Solids have 1.7 times more Manganese, 2.6 times more Selenium and 195.1 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.5 times more Iron, 1.9 times more Magnesium, 1.9 times more Phosphorus, 4 times more Potassium and 1.8 times more Zinc than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Boiled All Types Kidney Beans have similar amounts of Calcium, Copper and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Chickpeas , Rinsed Solids have 4.5 times more Fat, 7.9 times more Omega 6 and 11.5 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.1 times more Omega 3 and 1.3 times more Protein than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Canned Chickpeas , Rinsed Solids as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.