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

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Beans with Salt	25%	7%	68%
Boiled Chickpeas with Salt	21%	14%	65%

Macro Nutrients

	Boiled Yellow Beans with Salt	Boiled Chickpeas with Salt	Recommended Dietary Allowance
Energy	7.04% 204kcal	8% 232kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	3.8% 3.67g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	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	27.6% 36g	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	38.8% 14.7g	28.3% 10.8g	38g per day for Men 19-50 years
Protein	23% 13g	22.4% 12.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow 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	22% 0.27mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.27% 1mg	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	14% 0.18mg	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	2.83% 2.55mg	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 Yellow Beans with Salt	Boiled Chickpeas with Salt	Recommended Dietary Allowance
Calcium	8.8% 88mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	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	44% 3.5mg	51.2% 4.1mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	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	37% 259mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	13.5% 461mg	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	22.8% 342mg	23% 344mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	19.7% 2.17mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	2.3% 85.3g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Boiled Yellow Beans with Salt have 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin C and 2.7 times more Vitamin E than Boiled Chickpeas with Salt.
• While 5 oz of Boiled Chickpeas with Salt contain 2.1 times more Vitamin B9 than Boiled Yellow Beans with Salt.
• Both Boiled Yellow Beans with Salt and Boiled Chickpeas with Salt provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin K per five ounces.
• 5 ounces of Boiled Chickpeas with Salt have insufficient amounts of Vitamin C
• Both Boiled Yellow Beans with Salt as well as Boiled Chickpeas with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Yellow Beans with Salt have 1.3 times more Calcium and 1.5 times more Magnesium than Boiled Chickpeas with Salt.
• While 5 oz of Boiled Chickpeas with Salt contain 1.9 times more Copper, 2.3 times more Manganese, 2.8 times more Selenium and 1.4 times more Zinc than Boiled Yellow Beans with Salt.
• Both Boiled Yellow Beans with Salt and Boiled Chickpeas with Salt contain similar levels of Iron, Phosphorus, Potassium and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Yellow Beans with Salt have 4.9 times more Omega 3 and 1.4 times more Fiber than Boiled Chickpeas with Salt.
• While 5 oz of Boiled Chickpeas with Salt contain 2.4 times more Fat, 4.4 times more Omega 6 and 14.1 times more Sugars than Boiled Yellow Beans with Salt.
• Both Boiled Yellow Beans with Salt and Boiled Chickpeas with Salt offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• 5 ounces of Boiled Yellow Beans with Salt provide inadequate amounts of Omega 6