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

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans with Salt	27%	2%	71%
Boiled Chickpeas with Salt	21%	14%	65%

Macro Nutrients

	Boiled White Beans with Salt	Boiled Chickpeas with Salt	Recommended Dietary Allowance
Energy	9.5% 276kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	5.3% 5.14g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.67% 0.53g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	5.33% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	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	38.3% 49.8g	42% 54.4g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	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	33% 12.5g	39.7% 15g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans with Salt	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	19.5% 0.23mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.74% 0.28mg	6.52% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	40% 161μg	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	0% 0mg	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	12.4% 1.87mg	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans with Salt	Boiled Chickpeas with Salt	Recommended Dietary Allowance
Calcium	18% 179mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	92% 7.34mg	71.7% 5.74mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	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	32% 224mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	32.7% 1113mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	13.4% 7.34μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	32% 482mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.23% 119g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Boiled White Beans with Salt have 2.7 times more Vitamin E than Boiled Chickpeas with Salt.
• While 7 oz of Boiled Chickpeas with Salt contain 1.4 times more Vitamin B2, 3.8 times more Vitamin B3, 1.5 times more Vitamin B6 and 2.1 times more Vitamin B9 than Boiled White Beans with Salt.
• Both Boiled White Beans with Salt and Boiled Chickpeas with Salt provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin K per seven ounces.
• 7 ounces of Boiled White Beans with Salt have insufficient amounts of Vitamin B3
• Both Boiled White Beans with 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 Boiled White Beans with Salt vs Boiled Chickpeas with Salt:

• 7 ounces of Boiled White Beans with Salt have 1.8 times more Calcium, 1.3 times more Iron, 1.3 times more Magnesium and 1.9 times more Potassium than Boiled Chickpeas with Salt.
• While 7 oz of Boiled Chickpeas with Salt contain 1.6 times more Manganese, 1.5 times more Phosphorus and 2.8 times more Selenium than Boiled White Beans with Salt.
• Both Boiled White Beans with Salt and Boiled Chickpeas with Salt contain similar levels of Copper, Sodium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled White Beans with Salt have 1.6 times more Omega 3 than Boiled Chickpeas with Salt.
• While 7 oz of Boiled Chickpeas with Salt contain 7.4 times more Fat, 13.4 times more Omega 6 and 14.1 times more Sugars than Boiled White Beans with Salt.
• Both Boiled White Beans with Salt and Boiled Chickpeas with Salt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per seven ounces.
• 7 ounces of Boiled White Beans with Salt provide inadequate amounts of Omega 6