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

Macros Ratio

	Protein	Fat	Carbs
Canned low Salt Chickpeas with Liquids	22%	19%	59%
Boiled Large Lima Beans with Salt	26%	3%	71%

Macro Nutrients

	Canned low Salt Chickpeas with Liquids	Boiled Large Lima Beans with Salt	Recommended Dietary Allowance
Energy	4.3% 125kcal	5.62% 163kcal	2900kcal per day for Men 19-50 years
Fat	2.85% 2.76g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	2.92% 0.047g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	7.08% 1.2g	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	14.7% 19g	22.8% 29.6g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	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	16.4% 6.24g	26% 9.92g	38g per day for Men 19-50 years
Protein	12.5% 6.97g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Canned low Salt Chickpeas with Liquids	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	3.78% 0.045mg	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	1.15% 0.18mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.48% 0.42mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	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	8.86% 35.4μg	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	1.8% 0.27mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned low Salt Chickpeas with Liquids	Boiled Large Lima Beans with Salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	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	21.8% 1.74mg	42.3% 3.4mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	50.4% 1.16mg	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	16% 113mg	22.5% 157mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	11.6% 6.38μg	55μg per day for Men 19-50 years
Sodium	12.5% 187mg	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	12.2% 1.35mg	11mg per day for Men 19-50 years
Water	3% 111g	2.67% 99g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Canned low Salt Chickpeas with Liquids have 2.9 times more Vitamin B6 than Boiled Large Lima Beans with Salt.
• While 5 oz of Boiled Large Lima Beans with Salt contain 5 times more Vitamin B1, 3.7 times more Vitamin B2, 3.2 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.3 times more Vitamin B9 than Canned Chickpeas Solids and Liquids low Salt.
• 5 ounces of Canned low Salt Chickpeas with Liquids have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Canned Chickpeas Solids and Liquids low Salt as well as Boiled Large Lima Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in five ounces.

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

• 5 ounces of Canned low Salt Chickpeas with Liquids have 2.1 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 1.5 times more Copper, 1.9 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus, 3.5 times more Potassium, 2.3 times more Selenium, 1.8 times more Sodium and 1.4 times more Zinc than Canned Chickpeas Solids and Liquids low Salt.
• 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 low Salt Chickpeas with Liquids have 5.1 times more Fat and 7.2 times more Omega 6 than Boiled Large Lima Beans with Salt.
• While 5 oz of Boiled Large Lima Beans with Salt contain 1.3 times more Energy, 1.6 times more Omega 3, 1.5 times more Carbohydrate, 1.6 times more Fiber and 1.6 times more Protein than Canned Chickpeas Solids and Liquids low Salt.
• Both Canned low Salt Chickpeas with Liquids and Boiled Large Lima Beans with Salt offer comparable quantities of Sugars per five ounces.
• 5 ounces of Boiled Large Lima Beans with Salt provide inadequate amounts of Omega 6