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

Macros Ratio

	Protein	Fat	Carbs
Canned low Salt Pinto Beans with Liquids	22%	6%	72%
Canned Chickpeas	20%	17%	63%

Macro Nutrients

	Canned low Salt Pinto Beans with Liquids	Canned Chickpeas	Recommended Dietary Allowance
Energy	5.6% 163kcal	9.5% 276kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	1.33% 0.42g	32g per day for Men 19-50 years
Omega 3	14.6% 0.23g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	11% 1.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	34.4% 44.7g	130g per day for Men 19-50 years
Sugars	2.8% 2.02g	11% 7.96g	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	24% 9.13g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Canned low Salt Pinto Beans with Liquids	Canned Chickpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.32% 0.53mg	1.74% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	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	12% 47.6μg	24% 95μg	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	1.54% 1.4mg	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	7.28% 1.1mg	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned low Salt Pinto Beans with Liquids	Canned Chickpeas	Recommended Dietary Allowance
Calcium	9.33% 93mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	35.7% 0.32mg	55.8% 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	36.5% 2.9mg	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	73% 1.68mg	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	26% 183mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	16% 548mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.34μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	4.2% 155g	3.58% 132g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Canned low Salt Pinto Beans with Liquids have 1.9 times more Vitamin B1 and 1.9 times more Vitamin E than Canned Chickpeas .
• While 7 oz of Canned Chickpeas , Solids contain 2 times more Vitamin B9 and 1.6 times more Vitamin K than Canned Pinto Beans Solids and Liquids low Salt.
• Both Canned low Salt Pinto Beans with Liquids and Canned Chickpeas provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Canned low Salt Pinto Beans with Liquids have insufficient amounts of Vitamin K
• 7 ounces of Canned Chickpeas have insufficient amounts of Vitamin E
• Both Canned Pinto Beans Solids and Liquids low Salt as well as Canned Chickpeas , Solids have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Canned low Salt Pinto Beans with Liquids have 1.4 times more Iron, 1.3 times more Magnesium and 2.2 times more Potassium than Canned Chickpeas .
• While 7 oz of Canned Chickpeas , Solids contain 1.6 times more Copper, 2.7 times more Manganese and 1.7 times more Sodium than Canned Pinto Beans Solids and Liquids low Salt.
• Both Canned low Salt Pinto Beans with Liquids and Canned Chickpeas contain similar levels of Calcium, Phosphorus, Selenium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned low Salt Pinto Beans with Liquids have 3.3 times more Omega 3 than Canned Chickpeas .
• While 7 oz of Canned Chickpeas , Solids contain 1.7 times more Energy, 4.9 times more Fat, 10.8 times more Omega 6, 1.5 times more Carbohydrate, 3.9 times more Sugars, 1.4 times more Fiber and 1.5 times more Protein than Canned Pinto Beans Solids and Liquids low Salt.
• 7 ounces of Canned low Salt Pinto Beans with Liquids provide inadequate amounts of Omega 6