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

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas	20%	17%	63%
Boiled Hyacinth Beans with Salt	27%	4%	69%

Macro Nutrients

	Canned Chickpeas	Boiled Hyacinth Beans with Salt	Recommended Dietary Allowance
Energy	6.8% 197kcal	5.7% 166kcal	2900kcal per day for Men 19-50 years
Fat	4.05% 3.93g	0.85% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	NA	1.6g per day for Men 19-50 years
Omega 6	7.76% 1.3g	2.04% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.6% 32g	22.6% 29.3g	130g per day for Men 19-50 years
Sugars	7.84% 5.7g	NA	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	24% 9.07g	NA	38g per day for Men 19-50 years
Protein	18% 10g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas	Boiled Hyacinth Beans with Salt	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.64% 0.021mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	4.03% 0.052mg	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	17% 68μg	1.4% 5.67μg	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	0.16% 0.14mg	0% 0mg	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	2.74% 0.41mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4% 4.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas	Boiled Hyacinth Beans with Salt	Recommended Dietary Allowance
Calcium	6.38% 63.8mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	53.7% 0.48mg	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	19% 1.5mg	81% 6.5mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	29.7% 0.68mg	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	17.2% 120mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	5.25% 179mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	23.2% 349mg	23% 344mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	36.7% 4.04mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.65% 98g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Canned Chickpeas have 3.1 times more Vitamin B6 and 12 times more Vitamin B9 than Boiled Hyacinth Beans with Salt.
• While 5 oz of Boiled Hyacinth Beans with Salt contain 10 times more Vitamin B1, 2.5 times more Vitamin B2 and 2.9 times more Vitamin B3 than Canned Chickpeas , Solids.
• 5 ounces of Canned Chickpeas have insufficient amounts of Vitamin B2 and Vitamin B3
• 5 ounces of Boiled Hyacinth Beans with Salt have insufficient amounts of Vitamin B9
• Both Canned Chickpeas , Solids as well as Boiled Hyacinth Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Canned Chickpeas have 1.8 times more Manganese than Boiled Hyacinth Beans with Salt.
• While 5 oz of Boiled Hyacinth Beans with Salt contain 1.3 times more Copper, 4.3 times more Iron, 3.2 times more Magnesium, 1.4 times more Phosphorus, 2.7 times more Potassium and 4.5 times more Zinc than Canned Chickpeas , Solids.
• Both Canned Chickpeas and Boiled Hyacinth Beans with Salt contain similar levels of Calcium, Selenium and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Chickpeas have 4.8 times more Fat and 3.8 times more Omega 6 than Boiled Hyacinth Beans with Salt.
• Both Canned Chickpeas and Boiled Hyacinth Beans with Salt offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• 5 ounces of Boiled Hyacinth Beans with Salt provide inadequate amounts of Omega 6