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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Canned low Salt Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Red Kidney Beans	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Energy	23% 669kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	4% 3.87g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	1.27% 0.4g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	4.1% 0.065g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	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	94% 122g	20.6% 26.8g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	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	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	79.4% 30g	23% 8.73g	38g per day for Men 19-50 years
Protein	80% 44.7g	17.4% 9.76g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	2.78% 0.42mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	16.5% 165mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	33.7% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	30.5% 2.44mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	115% 806mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	17.5% 262mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.2% 156g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Red Kidney Beans have 19 times more Vitamin B1, 14.3 times more Vitamin B2, 16.2 times more Vitamin B3, 2.6 times more Vitamin B5, 15.8 times more Vitamin B9, 45 times more Vitamin C and 2.5 times more Vitamin K than Canned low Salt Chickpeas with Liquids.
• Both Red Kidney Beans and Canned low Salt Chickpeas with Liquids provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Canned low Salt Chickpeas with Liquids have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Canned Chickpeas Solids and Liquids low Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Red Kidney Beans have 2.4 times more Calcium, 4.6 times more Copper, 5.4 times more Iron, 5.1 times more Magnesium, 1.4 times more Manganese, 5.1 times more Phosphorus, 9.4 times more Potassium, 1.6 times more Selenium and 4 times more Zinc than Canned low Salt Chickpeas with Liquids.
• While 7 oz of Canned Chickpeas Solids and Liquids low Salt contain 11 times more Sodium and 6.7 times more Water than Raw Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 3.8 times more Energy, 10.8 times more Omega 3, 4.5 times more Carbohydrate, 3.5 times more Fiber and 4.6 times more Protein than Canned low Salt Chickpeas with Liquids.
• While 7 oz of Canned Chickpeas Solids and Liquids low Salt contain 1.8 times more Fat and 3.7 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Canned low Salt Chickpeas with Liquids offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6