Comparing Nutrients in 7 ounces California Red Kidney Beans VS Chickpeas

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Chickpeas	Recommended Dietary Allowance
Energy	22.6% 655kcal	26% 750kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	3.74% 1.2g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	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	91% 119g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	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	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	130% 49.4g	63.7% 24.2g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	72.5% 40.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Chickpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	19% 3.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	63% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	NA	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Chickpeas	Recommended Dietary Allowance
Calcium	38.7% 387mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	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	232% 18.6mg	107% 8.55mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	37.3% 157mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	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	115% 804mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	42% 1425mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	49.8% 5.48mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.41% 15.2g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Chickpeas per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Chickpeas to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of California Red Kidney Beans have 1.3 times more Vitamin B3 than Chickpeas .
• While 7 oz of Raw Chickpeas contain 2 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Chickpeas provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin C per seven ounces.
• Both Raw California Red Kidney Beans as well as Raw Chickpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Chickpeas :

• 7 ounces of California Red Kidney Beans have 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 Chickpeas .
• While 7 oz of Raw Chickpeas contain 2.1 times more Manganese than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Chickpeas contain similar levels of Zinc per seven ounces.
• 7 ounces of Chickpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 2 times more Fiber than Chickpeas .
• While 7 oz of Raw Chickpeas contain 24.2 times more Fat and 48.7 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Chickpeas offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6