Comparing Nutrients in 5 ounces Chickpeas VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Chickpeas	21%	14%	65%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Chickpeas	California Red Kidney Beans	Recommended Dietary Allowance
Energy	18.5% 536kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	8.83% 8.56g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	9.04% 0.14g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	22% 3.73g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.6% 89.2g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	21% 15g	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	45.5% 17.3g	93% 35.3g	38g per day for Men 19-50 years
Protein	52% 29g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Chickpeas	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.3% 0.68mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.3% 0.76mg	43.3% 0.56mg	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	197% 790μg	140% 558μg	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	6.3% 5.67mg	7.1% 6.38mg	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	7.75% 1.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpeas	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	173% 1.56mg	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	76.4% 6.1mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	61.6% 1.4mg	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	51% 357mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	30% 1018mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	35.6% 3.9mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.29% 11g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Chickpeas vs California Red Kidney Beans:

• Raw Chickpeas have 2 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Vitamin B3 than Raw Chickpeas .
• Both Raw Chickpeas and Raw California Red Kidney Beans have similar amounts of Vitamin B1, Vitamin B2 and Vitamin C per 5 oz.
• Both Raw Chickpeas as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Chickpeas vs California Red Kidney Beans:

• Raw Chickpeas have 2.1 times more Manganese and 2.2 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.4 times more Calcium, 1.7 times more Copper, 2.2 times more Iron, 2 times more Magnesium, 1.6 times more Phosphorus, 2.1 times more Potassium and more Selenium than Raw Chickpeas .
• Both Raw Chickpeas and Raw California Red Kidney Beans have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Chickpeas have 24.2 times more Fat, 16.8 times more Saturated Fat, 1.2 times more Omega 3 and 48.7 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2 times more Fiber than Raw Chickpeas .
• Both Raw Chickpeas and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Raw Chickpeas as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.