Comparing Nutrients in 5 ounces Canned low Salt Pinto Beans with Liquids VS Boiled Chickpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned low Salt Pinto Beans with Liquids	22%	6%	72%
Boiled Chickpeas with Salt	21%	14%	65%

Macro Nutrients

	Canned low Salt Pinto Beans with Liquids	Boiled Chickpeas with Salt	Recommended Dietary Allowance
Energy	4% 116kcal	8% 232kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	3.8% 3.67g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	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	16.6% 21.5g	30% 39g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	17% 6.52g	28.3% 10.8g	38g per day for Men 19-50 years
Protein	11.6% 6.52g	22.4% 12.6g	56g per day for Men 19-50 years

Vitamins

	Canned low Salt Pinto Beans with Liquids	Boiled Chickpeas with Salt	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	6.14% 0.074mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.37% 0.38mg	4.66% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.86% 0.19mg	8.1% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	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	8.5% 34μg	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	1.1% 0.99mg	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	5.2% 0.78mg	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	4.72% 5.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned low Salt Pinto Beans with Liquids	Boiled Chickpeas with Salt	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	25.5% 0.23mg	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	26% 2.1mg	51.2% 4.1mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	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	18.6% 130mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	12% 412mg	3400mg per day for Men 19-50 years
Selenium	9.54% 5.24μg	9.54% 5.24μg	55μg per day for Men 19-50 years
Sodium	13.8% 207mg	23% 344mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	19.7% 2.17mg	11mg per day for Men 19-50 years
Water	3% 111g	2.3% 85.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned low Salt Pinto Beans with Liquids VS Boiled Chickpeas with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned low Salt Pinto Beans with Liquids versus 5 oz of Boiled Chickpeas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned low Salt Pinto Beans with Liquids vs Boiled Chickpeas with Salt:

• 5 ounces of Canned low Salt Pinto Beans with Liquids have 1.6 times more Vitamin E than Boiled Chickpeas with Salt.
• While 5 oz of Boiled Chickpeas with Salt contain 2.2 times more Vitamin B1, 3.9 times more Vitamin B2, 2 times more Vitamin B3, 2.1 times more Vitamin B5, 7.2 times more Vitamin B9 and 1.9 times more Vitamin K than Canned Pinto Beans Solids and Liquids low Salt.
• Both Canned low Salt Pinto Beans with Liquids and Boiled Chickpeas with Salt provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Canned low Salt Pinto Beans with Liquids have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin K
• Both Canned Pinto Beans Solids and Liquids low Salt as well as Boiled Chickpeas with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned low Salt Pinto Beans with Liquids vs Boiled Chickpeas with Salt:

• 5 ounces of Canned low Salt Pinto Beans with Liquids have 1.3 times more Water than Boiled Chickpeas with Salt.
• While 5 oz of Boiled Chickpeas with Salt contain 2.2 times more Copper, 2 times more Iron, 1.5 times more Magnesium, 3.2 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Sodium and 2.7 times more Zinc than Canned Pinto Beans Solids and Liquids low Salt.
• Both Canned low Salt Pinto Beans with Liquids and Boiled Chickpeas with Salt contain similar levels of Calcium, Potassium and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned low Salt Pinto Beans with Liquids have 2.7 times more Omega 3 than Boiled Chickpeas with Salt.
• While 5 oz of Boiled Chickpeas with Salt contain 2 times more Energy, 4.6 times more Fat, 12.9 times more Omega 6, 1.8 times more Carbohydrate, 4.7 times more Sugars, 1.7 times more Fiber and 1.9 times more Protein than Canned Pinto Beans Solids and Liquids low Salt.
• 5 ounces of Canned low Salt Pinto Beans with Liquids provide inadequate amounts of Omega 6