Comparing Nutrients in 5 ounces Chickpea flour VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Chickpea flour	24%	16%	60%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Chickpea flour	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	19% 549kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	9.78% 9.5g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	3.07% 0.98g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	24% 4.07g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	25% 32.3g	130g per day for Men 19-50 years
Sugars	21.2% 15.4g	0.63% 0.45g	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	40.3% 15.3g	24% 9.07g	38g per day for Men 19-50 years
Protein	56.7% 31.7g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Chickpea flour	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.4% 0.69mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.6% 0.7mg	13% 0.17mg	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	155% 619μg	46% 184μg	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	1.9% 1.7mg	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	7.84% 1.18mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.7% 13μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpea flour	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	6.38% 63.8mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	34% 0.31mg	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	86% 6.9mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	56% 235mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	26.5% 0.61mg	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	64.4% 451mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	35.3% 1199mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	36.2% 4mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.39% 14.6g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Chickpea flour vs Boiled Kidney Beans:

• Chickpea flour has 3 times more Vitamin B1, 1.8 times more Vitamin B2, 3 times more Vitamin B3, 2.8 times more Vitamin B5, 4.1 times more Vitamin B6, 3.4 times more Vitamin B9 and 27.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin C than Chickpea flour.
• Both Chickpea flour and Boiled All Types Kidney Beans have similar amounts of Vitamin K per 5 oz.
• Both Chickpea flour as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Chickpea flour vs Boiled Kidney Beans:

• Chickpea flour has 1.3 times more Calcium, 4.2 times more Copper, 2.2 times more Iron, 4 times more Magnesium, 3.7 times more Manganese, 2.3 times more Phosphorus, 2.1 times more Potassium, 7.5 times more Selenium, 64 times more Sodium and 2.8 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.5 times more Water than Chickpea flour.

Comparison of macro-nutrients per 5 ounces:

• Chickpea flour has 3 times more Energy, 13.4 times more Fat, 9.5 times more Saturated Fat, 26.6 times more Omega 6, 2.5 times more Carbohydrate, 33.9 times more Sugars, 1.7 times more Fiber and 2.6 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Omega 3 than Chickpea flour.
• Both Chickpea flour as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.