Comparing Nutrients in 7 ounces Boiled Yellow Beans with Salt VS Canned Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Beans with Salt	25%	7%	68%
Canned Chickpeas	20%	17%	63%

Macro Nutrients

	Boiled Yellow Beans with Salt	Canned Chickpeas	Recommended Dietary Allowance
Energy	9.85% 286kcal	9.5% 276kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.55g	1.33% 0.42g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	2.95% 0.5g	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	38.6% 50g	34.4% 44.7g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	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	54.3% 20.6g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	32.5% 18g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Beans with Salt	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	31% 0.37mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	1.74% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	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	40% 161μg	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	3.97% 3.57mg	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	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Beans with Salt	Canned Chickpeas	Recommended Dietary Allowance
Calcium	12.3% 123mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	61.5% 4.92mg	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	39.3% 0.9mg	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	52% 363mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	3.38% 125g	3.58% 132g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Boiled Yellow Beans with Salt have 6.9 times more Vitamin B1, 6.9 times more Vitamin B2, 5.1 times more Vitamin B3, 1.7 times more Vitamin B9, 18 times more Vitamin C and 3.2 times more Vitamin E than Canned Chickpeas .
• Both Boiled Yellow Beans with Salt and Canned Chickpeas provide similar amounts of Vitamin B6 and Vitamin K per seven ounces.
• 7 ounces of Canned Chickpeas have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin C and Vitamin E
• Both Boiled Yellow Beans with Salt as well as Canned Chickpeas , Solids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Yellow Beans with Salt vs Canned Chickpeas :

• 7 ounces of Boiled Yellow Beans with Salt have 1.4 times more Calcium, 2.3 times more Iron, 2.8 times more Magnesium, 2.2 times more Phosphorus, 2.6 times more Potassium and 1.7 times more Zinc than Canned Chickpeas .
• While 7 oz of Canned Chickpeas , Solids contain 1.4 times more Copper, 1.9 times more Manganese and 2.4 times more Selenium than Boiled Yellow Beans with Salt.
• Both Boiled Yellow Beans with Salt and Canned Chickpeas contain similar levels of Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Yellow Beans with Salt have 5.9 times more Omega 3, 1.6 times more Fiber and 1.3 times more Protein than Canned Chickpeas .
• While 7 oz of Canned Chickpeas , Solids contain 2.6 times more Fat, 3.7 times more Omega 6 and 11.8 times more Sugars than Boiled Yellow Beans with Salt.
• Both Boiled Yellow Beans with Salt and Canned Chickpeas offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Boiled Yellow Beans with Salt provide inadequate amounts of Omega 6