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

Macros Ratio

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

Macro Nutrients

	Boiled Chickpeas with Salt	Boiled Yellow Beans with Salt	Recommended Dietary Allowance
Energy	8% 232kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.67g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	27.6% 36g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	0.66% 0.48g	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	28.3% 10.8g	38.8% 14.7g	38g per day for Men 19-50 years
Protein	22.4% 12.6g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Chickpeas with Salt	Boiled Yellow 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	13.7% 0.16mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.87% 0.089mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.66% 0.75mg	6.27% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.1% 0.41mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	14% 0.18mg	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	61% 244μg	28.7% 115μg	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	2.05% 1.84mg	2.83% 2.55mg	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	3.3% 0.5mg	8.9% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.72% 5.67μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chickpeas with Salt	Boiled Yellow Beans with Salt	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	8.8% 88mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	29.3% 0.26mg	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	51.2% 4.1mg	44% 3.5mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	63.5% 1.46mg	28% 0.64mg	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	34% 238mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	12% 412mg	13.5% 461mg	3400mg per day for Men 19-50 years
Selenium	9.54% 5.24μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	23% 344mg	22.8% 342mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.17mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	2.3% 85.3g	2.4% 89.3g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Boiled Chickpeas with Salt have 1.2 times more Vitamin B5 and 2.1 times more Vitamin B9 than Boiled Yellow Beans with Salt.
• While 5 oz of Boiled Yellow Beans with Salt contain 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.
• Both Boiled Chickpeas with Salt and Boiled Yellow Beans with Salt provide similar amounts of Vitamin B6 and Vitamin K per five ounces.
• 5 ounces of Boiled Chickpeas with Salt have insufficient amounts of Vitamin C
• Both Boiled Chickpeas with Salt as well as Boiled Yellow Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Chickpeas with Salt have 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.
• While 5 oz of Boiled Yellow Beans with Salt contain 1.3 times more Calcium and 1.5 times more Magnesium than Boiled Chickpeas with Salt.
• Both Boiled Chickpeas with Salt and Boiled Yellow Beans 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 Chickpeas with Salt have 2.4 times more Fat, 4.4 times more Omega 6 and 14.1 times more Sugars than Boiled Yellow Beans with Salt.
• While 5 oz of Boiled Yellow Beans with Salt contain 4.9 times more Omega 3 and 1.4 times more Fiber than Boiled Chickpeas with Salt.
• Both Boiled Chickpeas with Salt and Boiled Yellow Beans 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