Comparing Nutrients in 5 ounces Boiled White Beans VS Chickpeas

Macros Ratio

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

Macro Nutrients

	Boiled White Beans	Chickpeas	Recommended Dietary Allowance
Energy	6.8% 197kcal	18.5% 536kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	8.83% 8.56g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	9.04% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	22% 3.73g	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	68.6% 89.2g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	21% 15g	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	45.5% 17.3g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans	Chickpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	56.3% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	58.3% 0.76mg	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	197% 790μg	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	6.3% 5.67mg	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	7.75% 1.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	10.6% 12.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans	Chickpeas	Recommended Dietary Allowance
Calcium	12.8% 128mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	103% 0.93mg	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	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	131% 3mg	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	51% 357mg	700mg per day for Men 19-50 years
Potassium	23.4% 795mg	30% 1018mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	17.8% 1.96mg	35.6% 3.9mg	11mg per day for Men 19-50 years
Water	2.4% 89.4g	0.29% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Beans VS Chickpeas per 5 oz

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

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

• 5 oz of Raw Chickpeas contain 4 times more Vitamin B1, 4.6 times more Vitamin B2, 11 times more Vitamin B3, 6.9 times more Vitamin B5, 5.8 times more Vitamin B6, 6.9 times more Vitamin B9, more Vitamin C and 2.6 times more Vitamin K than Boiled White Beans.
• Both Boiled White Beans and Chickpeas provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Boiled White Beans have insufficient amounts of Vitamin B3 and Vitamin C
• Both Boiled White Beans as well as Raw Chickpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled White Beans have 1.6 times more Calcium and more Selenium than Chickpeas .
• While 5 oz of Raw Chickpeas contain 2.3 times more Copper, 1.3 times more Magnesium, 3.3 times more Manganese, 2.2 times more Phosphorus, 1.3 times more Potassium and 2 times more Zinc than Boiled White Beans.
• Both Boiled White Beans and Chickpeas contain similar levels of Iron per five ounces.
• 5 ounces of Chickpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Chickpeas contain 2.7 times more Energy, 17.3 times more Fat, 1.5 times more Omega 3, 31.7 times more Omega 6, 2.5 times more Carbohydrate, 31.5 times more Sugars, 1.9 times more Fiber and 2.1 times more Protein than Boiled White Beans.
• 5 ounces of Boiled White Beans provide inadequate amounts of Omega 6