Comparing Nutrients in 5 ounces California Red Kidney Beans VS Boiled Chickpeas

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Boiled Chickpeas	Recommended Dietary Allowance
Energy	16% 468kcal	8% 232kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	3.8% 3.67g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	30% 39g	130g per day for Men 19-50 years
Sugars	NA	9.4% 6.8g	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	93% 35.3g	28.3% 10.8g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	22.4% 12.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Chickpeas	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	62.5% 0.75mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	4.66% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	8.1% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	15% 0.2mg	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	140% 558μg	61% 244μg	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	7.1% 6.38mg	2.05% 1.84mg	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	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.72% 5.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled Chickpeas	Recommended Dietary Allowance
Calcium	27.6% 276mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	55.4% 0.5mg	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	51.2% 4.1mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	63.5% 1.46mg	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	82% 574mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	12% 412mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	9.54% 5.24μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	19.7% 2.17mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	2.3% 85.3g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of California Red Kidney Beans have 4.6 times more Vitamin B1, 3.5 times more Vitamin B2, 3.9 times more Vitamin B3, 2.7 times more Vitamin B5, 2.9 times more Vitamin B6, 2.3 times more Vitamin B9 and 3.5 times more Vitamin C than Boiled Chickpeas .
• 5 ounces of Boiled Chickpeas have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Boiled Chickpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of California Red Kidney Beans have 4 times more Calcium, 3.1 times more Copper, 3.2 times more Iron, 3.3 times more Magnesium, 2.4 times more Phosphorus, 5.1 times more Potassium and 1.7 times more Zinc than Boiled Chickpeas .
• Both California Red Kidney Beans and Boiled Chickpeas contain similar levels of Manganese and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 2 times more Energy, 2 times more Omega 3, 2.2 times more Carbohydrate, 3.3 times more Fiber and 2.8 times more Protein than Boiled Chickpeas .
• While 5 oz of Boiled Chickpeas contain 10.4 times more Fat and 20.6 times more Omega 6 than Raw California Red Kidney Beans.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6