Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Canned Chickpeas Rinsed

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Canned Chickpeas Rinsed	20%	16%	64%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Energy	5.54% 161kcal	9.44% 274kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.32% 0.42g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	35% 45.4g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	11% 7.94g	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	33% 12.5g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	1.55% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	17.7% 0.23mg	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	11.4% 45.6μg	20.3% 81.4μg	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	1.76% 1.6mg	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	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	55% 0.5mg	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	31% 2.5mg	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	69% 1.6mg	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	30% 210mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	6.36% 216mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	28% 421mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	4.2% 155g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Canned Chickpeas Rinsed per 7 oz

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

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

• 7 ounces of Canned Red Kidney Beans with Liquids have 4.2 times more Vitamin B1, 4.5 times more Vitamin B2, 4 times more Vitamin B3 and 1.2 times more Vitamin K than Canned Chickpeas Rinsed.
• While 7 oz of Canned Chickpeas , Rinsed Solids contain 1.5 times more Vitamin B6 and 1.8 times more Vitamin B9 than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of Canned Chickpeas Rinsed have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Canned Red Kidney Beans Solids and Liquids as well as Canned Chickpeas , Rinsed Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Canned Chickpeas Rinsed:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.3 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus, 2.4 times more Potassium and 1.2 times more Sodium than Canned Chickpeas Rinsed.
• While 7 oz of Canned Chickpeas , Rinsed Solids contain 1.5 times more Calcium, 1.7 times more Copper, 2.7 times more Manganese and 2.8 times more Selenium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Canned Chickpeas Rinsed contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.4 times more Omega 3 than Canned Chickpeas Rinsed.
• While 7 oz of Canned Chickpeas , Rinsed Solids contain 1.7 times more Energy, 6.9 times more Fat, 11.2 times more Omega 6, 1.5 times more Carbohydrate, 2.2 times more Sugars, 1.5 times more Fiber and 1.3 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6