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

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas	20%	17%	63%
Boiled Large Lima Beans with Salt	26%	3%	71%

Macro Nutrients

	Canned Chickpeas	Boiled Large Lima Beans with Salt	Recommended Dietary Allowance
Energy	6.8% 197kcal	5.62% 163kcal	2900kcal per day for Men 19-50 years
Fat	4.05% 3.93g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	7.76% 1.3g	0.98% 0.17g	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	22.8% 29.6g	130g per day for Men 19-50 years
Sugars	7.84% 5.7g	5.67% 4.1g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	18% 10g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas	Boiled Large Lima 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	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.64% 0.021mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	17.6% 0.23mg	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	29.4% 118μg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4% 4.8μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas	Boiled Large Lima Beans with Salt	Recommended Dietary Allowance
Calcium	6.38% 63.8mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	37% 0.33mg	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	42.3% 3.4mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	32% 0.73mg	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	22.5% 157mg	700mg per day for Men 19-50 years
Potassium	5.25% 179mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	11.6% 6.38μg	55μg per day for Men 19-50 years
Sodium	23.2% 349mg	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	12.2% 1.35mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.67% 99g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Canned Chickpeas versus 5 oz of Boiled Large Lima 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 Large Lima Beans with Salt:

• 5 ounces of Canned Chickpeas have 1.7 times more Vitamin K than Boiled Large Lima Beans with Salt.
• While 5 oz of Boiled Large Lima Beans with Salt contain 6 times more Vitamin B1, 3.7 times more Vitamin B2, 3 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.7 times more Vitamin B9 than Canned Chickpeas , Solids.
• 5 ounces of Canned Chickpeas have insufficient amounts of Vitamin B2 and Vitamin B3
• 5 ounces of Boiled Large Lima Beans with Salt have insufficient amounts of Vitamin K
• Both Canned Chickpeas , Solids as well as Boiled Large Lima Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Canned Chickpeas have 2.6 times more Calcium and 1.6 times more Manganese than Boiled Large Lima Beans with Salt.
• While 5 oz of Boiled Large Lima Beans with Salt contain 2.2 times more Iron, 1.7 times more Magnesium, 1.3 times more Phosphorus, 4 times more Potassium, 1.5 times more Selenium and 1.5 times more Zinc than Canned Chickpeas , Solids.
• Both Canned Chickpeas and Boiled Large Lima Beans with Salt contain similar levels of Copper and Sodium per five ounces.
• 5 ounces of Boiled Large Lima Beans with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Chickpeas have 1.2 times more Energy, 7.3 times more Fat, 7.9 times more Omega 6 and 1.4 times more Sugars than Boiled Large Lima Beans with Salt.
• While 5 oz of Boiled Large Lima Beans with Salt contain 1.4 times more Omega 3 than Canned Chickpeas , Solids.
• Both Canned Chickpeas and Boiled Large Lima Beans with Salt offer comparable quantities of Carbohydrate, Fiber and Protein per five ounces.
• 5 ounces of Boiled Large Lima Beans with Salt provide inadequate amounts of Omega 6