Comparing Nutrients in 5 ounces Boiled White Beans with Salt VS Canned Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans with Salt	27%	2%	71%
Canned Chickpeas	20%	17%	63%

Macro Nutrients

	Boiled White Beans with Salt	Canned Chickpeas	Recommended Dietary Allowance
Energy	6.8% 197kcal	6.8% 197kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	4.05% 3.93g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.95% 0.3g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	7.76% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.4% 35.6g	24.6% 32g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	7.84% 5.7g	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	23.5% 8.93g	24% 9.07g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans with Salt	Canned 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	14% 0.17mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	28.7% 115μg	17% 68μg	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% 0mg	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	8.9% 1.33mg	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans with Salt	Canned Chickpeas	Recommended Dietary Allowance
Calcium	12.8% 128mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	40% 0.36mg	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	65.6% 5.24mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	52% 1.2mg	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	23% 160mg	17.2% 120mg	700mg per day for Men 19-50 years
Potassium	23.4% 795mg	5.25% 179mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	23.2% 349mg	1500mg per day for Men 19-50 years
Zinc	17.8% 1.96mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	2.4% 89.4g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Beans with Salt VS Canned Chickpeas per 5 oz

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

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

• 5 ounces of Boiled White Beans with Salt have 4.4 times more Vitamin B1, 3.1 times more Vitamin B2, 1.7 times more Vitamin B9 and 3.2 times more Vitamin E than Canned Chickpeas .
• Both Boiled White Beans with Salt and Canned Chickpeas provide similar amounts of Vitamin B6 and Vitamin K per five ounces.
• 5 ounces of Canned Chickpeas have insufficient amounts of Vitamin B2 and Vitamin E
• Both Boiled White Beans with Salt as well as Canned Chickpeas , Solids have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled White Beans with Salt vs Canned Chickpeas :

• 5 ounces of Boiled White Beans with Salt have 2 times more Calcium, 3.5 times more Iron, 2.4 times more Magnesium, 1.3 times more Phosphorus, 4.5 times more Potassium and 2.2 times more Zinc than Canned Chickpeas .
• While 5 oz of Canned Chickpeas , Solids contain 1.3 times more Manganese and 2.4 times more Selenium than Boiled White Beans with Salt.
• Both Boiled White Beans with Salt and Canned Chickpeas contain similar levels of Copper and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled White Beans with Salt have 1.9 times more Omega 3 and 1.4 times more Protein than Canned Chickpeas .
• While 5 oz of Canned Chickpeas , Solids contain 7.9 times more Fat, 11.2 times more Omega 6 and 11.8 times more Sugars than Boiled White Beans with Salt.
• Both Boiled White Beans with Salt and Canned Chickpeas offer comparable quantities of Energy, Carbohydrate and Fiber per five ounces.
• 5 ounces of Boiled White Beans with Salt provide inadequate amounts of Omega 6