Comparing Nutrients in 7 ounces Canned Kidney Beans VS Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Chickpeas	21%	14%	65%

Macro Nutrients

	Canned Kidney Beans	Chickpeas	Recommended Dietary Allowance
Energy	5.75% 167kcal	26% 750kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	3.74% 1.2g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	30.7% 5.2g	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	96% 125g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	29.3% 21.2g	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	63.7% 24.2g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	72.5% 40.6g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Chickpeas	Recommended Dietary Allowance
Vitamin A	NA	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	19% 3.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	63% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	81.7% 1.06mg	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	276% 1105μg	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	8.8% 7.94mg	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	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Chickpeas	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	145% 1.3mg	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	107% 8.55mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	37.3% 157mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	184% 4.23mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	42% 1425mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	49.8% 5.48mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.41% 15.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Chickpeas :

• Raw Chickpeas contain 4.1 times more Vitamin B1, 4.2 times more Vitamin B2, 3.7 times more Vitamin B3, 11.5 times more Vitamin B5, 7.2 times more Vitamin B6, 15.5 times more Vitamin B9, 3.3 times more Vitamin C, 41 times more Vitamin E and 2.2 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw Chickpeas have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Chickpeas :

• Canned All Types Kidney Beans have more Selenium, 12.3 times more Sodium and 10.2 times more Water than Raw Chickpeas .
• While Raw Chickpeas contain 1.7 times more Calcium, 4.9 times more Copper, 3.7 times more Iron, 2.9 times more Magnesium, 12.7 times more Manganese, 2.8 times more Phosphorus, 3 times more Potassium and 6 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw Chickpeas contain 4.5 times more Energy, 10.1 times more Fat, 4.3 times more Saturated Fat, 24.8 times more Omega 6, 4.3 times more Carbohydrate, 5.8 times more Sugars, 2.8 times more Fiber and 3.9 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Chickpeas have similar amounts of Omega 3 per 7 oz.
• Both Canned All Types Kidney Beans as well as Raw Chickpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.