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

Macros Ratio

	Protein	Fat	Carbs
Canned low Salt Pinto Beans with Liquids	22%	6%	72%
Boiled Chickpeas with Salt	21%	14%	65%

Macro Nutrients

	Canned low Salt Pinto Beans with Liquids	Boiled Chickpeas with Salt	Recommended Dietary Allowance
Energy	5.6% 163kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	5.3% 5.14g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	1.67% 0.53g	32g per day for Men 19-50 years
Omega 3	14.6% 0.23g	5.33% 0.085g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	42% 54.4g	130g per day for Men 19-50 years
Sugars	2.8% 2.02g	13% 9.53g	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	39.7% 15g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Canned low Salt Pinto Beans with Liquids	Boiled Chickpeas with Salt	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	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.32% 0.53mg	6.52% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	21.2% 0.28mg	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	85.3% 341μg	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	2.87% 2.58mg	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	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned low Salt Pinto Beans with Liquids	Boiled Chickpeas with Salt	Recommended Dietary Allowance
Calcium	9.33% 93mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	35.7% 0.32mg	77.6% 0.7mg	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	71.7% 5.74mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	89% 2.04mg	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	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	16% 548mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.34μg	13.4% 7.34μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	32% 482mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	4.2% 155g	3.23% 119g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Canned low Salt Pinto Beans with Liquids versus 7 oz of Boiled Chickpeas with Salt 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 Boiled Chickpeas with Salt:

• 7 ounces of Canned low Salt Pinto Beans with Liquids have 1.6 times more Vitamin E than Boiled Chickpeas with Salt.
• While 7 oz of Boiled Chickpeas with Salt contain 2.2 times more Vitamin B1, 3.9 times more Vitamin B2, 2 times more Vitamin B3, 2.1 times more Vitamin B5, 7.2 times more Vitamin B9 and 1.9 times more Vitamin K than Canned Pinto Beans Solids and Liquids low Salt.
• Both Canned low Salt Pinto Beans with Liquids and Boiled Chickpeas with Salt provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Canned low Salt Pinto Beans with Liquids have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin K
• Both Canned Pinto Beans Solids and Liquids low Salt as well as Boiled Chickpeas with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Canned low Salt Pinto Beans with Liquids have 1.3 times more Water than Boiled Chickpeas with Salt.
• While 7 oz of Boiled Chickpeas with Salt contain 2.2 times more Copper, 2 times more Iron, 1.5 times more Magnesium, 3.2 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Sodium and 2.7 times more Zinc than Canned Pinto Beans Solids and Liquids low Salt.
• Both Canned low Salt Pinto Beans with Liquids and Boiled Chickpeas with Salt contain similar levels of Calcium, Potassium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned low Salt Pinto Beans with Liquids have 2.7 times more Omega 3 than Boiled Chickpeas with Salt.
• While 7 oz of Boiled Chickpeas with Salt contain 2 times more Energy, 4.6 times more Fat, 12.9 times more Omega 6, 1.8 times more Carbohydrate, 4.7 times more Sugars, 1.7 times more Fiber and 1.9 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