Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS 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	6.06% 176kcal	6.75% 196kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	7.73% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	25% 32.4g	130g per day for Men 19-50 years
Sugars	NA	7.82% 5.67g	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	34.7% 13g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	23% 13g	18% 9.98g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	1.1% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	12.6% 0.16mg	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	26.2% 105μg	14.5% 58μg	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	1.9% 1.7mg	0.16% 0.14mg	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	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Calcium	9.36% 94mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	39.4% 0.35mg	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	53% 4.22mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	49.3% 1.13mg	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	27.7% 194mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	4.54% 155mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	20% 301mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	7.6% 0.84mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Canned Chickpeas Rinsed per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Canned Chickpeas Rinsed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Canned Chickpeas Rinsed:

• 5 ounces of Boiled California Red Kidney Beans have 5.2 times more Vitamin B1, 4.1 times more Vitamin B2, 4.3 times more Vitamin B3 and 1.8 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 five ounces.
• 5 ounces of Canned Chickpeas Rinsed have insufficient amounts of 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 five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Canned Chickpeas Rinsed:

• 5 ounces of Boiled California Red Kidney Beans have 1.5 times more Calcium, 3 times more Iron, 2 times more Magnesium, 1.7 times more Phosphorus, 3.8 times more Potassium and 1.5 times more Zinc than Canned Chickpeas Rinsed.
• While 5 oz of Canned Chickpeas , Rinsed Solids contain 2.5 times more Manganese, 2.6 times more Selenium and 53 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Canned Chickpeas Rinsed contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 1.5 times more Fiber and 1.3 times more Protein than Canned Chickpeas Rinsed.
• While 5 oz of Canned Chickpeas , Rinsed Solids contain 27.4 times more Fat and 46.4 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 five ounces.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6