Comparing Nutrients in 7 ounces Canned White Beans VS Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Canned White Beans	25%	2%	73%
Chickpeas	21%	14%	65%

Macro Nutrients

	Canned White Beans	Chickpeas	Recommended Dietary Allowance
Energy	7.8% 226kcal	26% 750kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	3.74% 1.2g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	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	32.4% 42g	96% 125g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	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	25% 9.53g	63.7% 24.2g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	72.5% 40.6g	56g per day for Men 19-50 years

Vitamins

	Canned White 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	16% 0.19mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	19% 3.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.34% 0.37mg	63% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	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	32.2% 129μg	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	0% 0mg	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	10.5% 1.57mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.75μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned White Beans	Chickpeas	Recommended Dietary Allowance
Calcium	14.5% 145mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	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	74% 5.93mg	107% 8.55mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	37.3% 157mg	420mg per day for Men 19-50 years
Manganese	44.4% 1.02mg	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	25.8% 181mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	26.5% 901mg	42% 1425mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	45% 675mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	49.8% 5.48mg	11mg per day for Men 19-50 years
Water	3.76% 139g	0.41% 15.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned White Beans VS Chickpeas per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned White 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 Canned White Beans vs Chickpeas :

• 7 oz of Raw Chickpeas contain 5 times more Vitamin B1, 5.7 times more Vitamin B2, 13.6 times more Vitamin B3, 8.6 times more Vitamin B5, 7.1 times more Vitamin B6, 8.6 times more Vitamin B9, more Vitamin C and 3.1 times more Vitamin K than Canned White Beans.
• Both Canned White Beans and Chickpeas provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Canned White Beans have insufficient amounts of Vitamin B3 and Vitamin C
• Both Canned White 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 Canned White Beans vs Chickpeas :

• 7 ounces of Canned White Beans have 1.3 times more Calcium, more Selenium and 14.2 times more Sodium than Chickpeas .
• While 7 oz of Raw Chickpeas contain 2.8 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 4.1 times more Manganese, 2.8 times more Phosphorus, 1.6 times more Potassium and 2.5 times more Zinc than Canned White Beans.
• 7 ounces of Chickpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Chickpeas contain 3.3 times more Energy, 20.8 times more Fat, 1.8 times more Omega 3, 39.2 times more Omega 6, 3 times more Carbohydrate, 36.9 times more Sugars, 2.5 times more Fiber and 2.8 times more Protein than Canned White Beans.
• 7 ounces of Canned White Beans provide inadequate amounts of Omega 6