Comparing Nutrients in 5 ounces Royal Red Kidney Beans VS Canned Chickpeas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Canned Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Royal Red Kidney Beans	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Energy	16% 466kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	2.85% 2.76g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	2.92% 0.047g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	7.08% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.6% 82.7g	14.7% 19g	130g per day for Men 19-50 years
Sugars	NA	NA	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	16.4% 6.24g	38g per day for Men 19-50 years
Protein	64% 36g	12.5% 6.97g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Canned Chickpeas with Liquids	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	46% 0.55mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	1.15% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	8.48% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	51.6% 0.67mg	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	139% 557μg	8.86% 35.4μg	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	18.6% 186mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	24% 0.22mg	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	154% 12.3mg	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	50.4% 1.16mg	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	82.2% 575mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	56% 1908mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	26.3% 394mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.77mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	0.46% 17g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Canned Chickpeas with Liquids per 5 oz

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

Lets compare vitamin content per 5 ounces of Royal Red Kidney Beans vs Canned Chickpeas with Liquids:

• 5 ounces of Royal Red Kidney Beans have 12.2 times more Vitamin B1, 16 times more Vitamin B2, 16.2 times more Vitamin B3, 2.6 times more Vitamin B5, 15.7 times more Vitamin B9 and 45 times more Vitamin C than Canned Chickpeas with Liquids.
• Both Royal Red Kidney Beans and Canned Chickpeas with Liquids provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Canned Chickpeas with Liquids have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Raw Royal Red Kidney Beans as well as Canned Chickpeas Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Royal Red Kidney Beans vs Canned Chickpeas with Liquids:

• 5 ounces of Royal Red Kidney Beans have 3.7 times more Calcium, 6.5 times more Copper, 7.1 times more Iron, 5.1 times more Magnesium, 1.4 times more Manganese, 5.1 times more Phosphorus, 9.3 times more Potassium, 1.6 times more Selenium and 3.9 times more Zinc than Canned Chickpeas with Liquids.
• While 5 oz of Canned Chickpeas Solids and Liquids contain 21.4 times more Sodium and 6.6 times more Water than Raw Royal Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Royal Red Kidney Beans have 3.7 times more Energy, 4.6 times more Omega 3, 4.3 times more Carbohydrate, 5.7 times more Fiber and 5.1 times more Protein than Canned Chickpeas with Liquids.
• While 5 oz of Canned Chickpeas Solids and Liquids contain 4.3 times more Fat and 8.8 times more Omega 6 than Raw Royal Red Kidney Beans.
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6