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

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans with Salt	27%	2%	71%
Boiled Chickpeas with Salt	21%	14%	65%

Macro Nutrients

	Boiled White Beans with Salt	Boiled Chickpeas with Salt	Recommended Dietary Allowance
Energy	6.8% 197kcal	8% 232kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	3.8% 3.67g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	0.69% 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	27.4% 35.6g	30% 39g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	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	23.5% 8.93g	28.3% 10.8g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	22.4% 12.6g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans with Salt	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	14% 0.17mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	4.66% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	8.1% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	28.7% 115μg	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	0% 0mg	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	8.9% 1.33mg	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	4.72% 5.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans with Salt	Boiled Chickpeas with Salt	Recommended Dietary Allowance
Calcium	12.8% 128mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	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	65.6% 5.24mg	51.2% 4.1mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	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	23% 160mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	23.4% 795mg	12% 412mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	9.54% 5.24μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	23% 344mg	1500mg per day for Men 19-50 years
Zinc	17.8% 1.96mg	19.7% 2.17mg	11mg per day for Men 19-50 years
Water	2.4% 89.4g	2.3% 85.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Boiled White Beans with Salt 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 Boiled White Beans with Salt vs Boiled Chickpeas with Salt:

• 5 ounces of Boiled White Beans with Salt have 2.7 times more Vitamin E than Boiled Chickpeas with Salt.
• While 5 oz of Boiled Chickpeas with Salt contain 1.4 times more Vitamin B2, 3.8 times more Vitamin B3, 1.5 times more Vitamin B6 and 2.1 times more Vitamin B9 than Boiled White Beans with Salt.
• Both Boiled White Beans with Salt and Boiled Chickpeas with Salt provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin K per five ounces.
• 5 ounces of Boiled White Beans with Salt have insufficient amounts of Vitamin B3
• Both Boiled White Beans with 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 Boiled White Beans with Salt vs Boiled Chickpeas with Salt:

• 5 ounces of Boiled White Beans with Salt have 1.8 times more Calcium, 1.3 times more Iron, 1.3 times more Magnesium and 1.9 times more Potassium than Boiled Chickpeas with Salt.
• While 5 oz of Boiled Chickpeas with Salt contain 1.6 times more Manganese, 1.5 times more Phosphorus and 2.8 times more Selenium than Boiled White Beans with Salt.
• Both Boiled White Beans with Salt and Boiled Chickpeas with Salt contain similar levels of Copper, Sodium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled White Beans with Salt have 1.6 times more Omega 3 than Boiled Chickpeas with Salt.
• While 5 oz of Boiled Chickpeas with Salt contain 7.4 times more Fat, 13.4 times more Omega 6 and 14.1 times more Sugars than Boiled White Beans with Salt.
• Both Boiled White Beans with Salt and Boiled Chickpeas with Salt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per five ounces.
• 5 ounces of Boiled White Beans with Salt provide inadequate amounts of Omega 6