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

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans with Salt	27%	2%	71%
Canned low Salt Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Boiled White Beans with Salt	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Energy	9.5% 276kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	4% 3.87g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.27% 0.4g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	4.1% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	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	38.3% 49.8g	20.6% 26.8g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	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	33% 12.5g	23% 8.73g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	17.4% 9.76g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans with Salt	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	19.5% 0.23mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.74% 0.28mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	40% 161μg	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	0% 0mg	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	12.4% 1.87mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans with Salt	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	18% 179mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	33.7% 0.3mg	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	92% 7.34mg	30.5% 2.44mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	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	32% 224mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	32.7% 1113mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	17.5% 262mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	3.4% 125g	4.2% 156g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Boiled White Beans with Salt have 3.7 times more Vitamin B1, 3.1 times more Vitamin B2, 3.2 times more Vitamin B9, 4.9 times more Vitamin E and 1.6 times more Vitamin K than Canned low Salt Chickpeas with Liquids.
• While 7 oz of Canned Chickpeas Solids and Liquids low Salt contain 1.3 times more Vitamin B5 and 5.1 times more Vitamin B6 than Boiled White Beans with Salt.
• 7 ounces of Canned low Salt Chickpeas with Liquids have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Boiled White Beans with Salt as well as Canned Chickpeas Solids and Liquids low Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Boiled White Beans with Salt have 2.6 times more Calcium, 1.9 times more Copper, 3 times more Iron, 2.3 times more Magnesium, 1.4 times more Phosphorus, 3.9 times more Potassium, 1.8 times more Sodium and 2 times more Zinc than Canned low Salt Chickpeas with Liquids.
• While 7 oz of Canned Chickpeas Solids and Liquids low Salt contain 1.3 times more Manganese and 1.5 times more Selenium than Boiled White Beans with Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled White Beans with Salt have 1.6 times more Energy, 2.1 times more Omega 3, 1.9 times more Carbohydrate, 1.4 times more Fiber and 2 times more Protein than Canned low Salt Chickpeas with Liquids.
• While 7 oz of Canned Chickpeas Solids and Liquids low Salt contain 5.6 times more Fat, 10.2 times more Omega 6 and 7.6 times more Sugars than Boiled White Beans with Salt.
• 7 ounces of Boiled White Beans with Salt provide inadequate amounts of Omega 6