Comparing Nutrients in 7 ounces Canned Kidney Beans VS Canned low Salt Chickpeas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Canned low Salt Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Canned Kidney Beans	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Energy	5.75% 167kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	4% 3.87g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	1.27% 0.4g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	4.1% 0.065g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	9.9% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	20.6% 26.8g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	7.1% 5.14g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	23% 8.73g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	17.4% 9.76g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	72.2% 0.94mg	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	18% 71.4μg	12.4% 49.6μg	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	2.65% 2.4mg	0.22% 0.2mg	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	0.26% 0.04mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	33.7% 0.3mg	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	29% 2.32mg	30.5% 2.44mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	70.6% 1.62mg	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	25.5% 179mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	17.5% 262mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.2% 156g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Canned low Salt Chickpeas with Liquids:

• Canned All Types Kidney Beans have 3.6 times more Vitamin B1, 3.4 times more Vitamin B2, 3.2 times more Vitamin B3, 1.4 times more Vitamin B9, 12 times more Vitamin C and 1.9 times more Vitamin K than Canned Chickpeas Solids and Liquids low Salt.
• While Canned Chickpeas Solids and Liquids low Salt contain 2.2 times more Vitamin B5, 6.4 times more Vitamin B6 and 9.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Canned Chickpeas Solids and Liquids low Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Canned low Salt Chickpeas with Liquids:

• Canned All Types Kidney Beans have 1.6 times more Potassium and 2.2 times more Sodium than Canned Chickpeas Solids and Liquids low Salt.
• While Canned Chickpeas Solids and Liquids low Salt contain 4.9 times more Manganese, 2.2 times more Selenium and 1.5 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Canned Chickpeas Solids and Liquids low Salt have similar amounts of Calcium, Copper, Iron, Magnesium, Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 2.5 times more Omega 3 than Canned Chickpeas Solids and Liquids low Salt.
• While Canned Chickpeas Solids and Liquids low Salt contain 3.3 times more Fat, 8 times more Omega 6 and 1.4 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Canned Chickpeas Solids and Liquids low Salt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 7 oz.
• Both Canned All Types Kidney Beans as well as Canned Chickpeas Solids and Liquids low Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.