Comparing Nutrients in 7 ounces Chickpea flour VS Canned Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Chickpea flour	24%	16%	60%
Canned Pinto Beans	24%	7%	69%

Macro Nutrients

	Chickpea flour	Canned Pinto Beans	Recommended Dietary Allowance
Energy	26.5% 768kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	33.5% 5.7g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.3% 115g	31% 40g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	1.48% 1.07g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.07g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	28.7% 11g	38g per day for Men 19-50 years
Protein	79.3% 44.4g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Chickpea flour	Canned Pinto Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.4% 0.96mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	3.37% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75% 0.98mg	NA	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	217% 867μg	12% 47.6μg	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	11% 1.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpea flour	Canned Pinto Beans	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	201% 1.8mg	57% 0.51mg	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	121% 9.64mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	78.4% 329mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	33% 0.76mg	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	90% 631mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	49.4% 1679mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	30% 16.5μg	NA	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	31.6% 474mg	1500mg per day for Men 19-50 years
Zinc	50.7% 5.58mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.55% 20.4g	3.8% 140g	3700g per day for Men 19-50 years

Nutrient Comparison: Chickpea flour VS Canned Pinto Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Chickpea flour versus 7 oz of Canned Pinto Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Chickpea flour vs Canned Pinto Beans:

• 7 ounces of Chickpea flour have 9.3 times more Vitamin B1, 5.6 times more Vitamin B2, 6.5 times more Vitamin B3 and 18.2 times more Vitamin B9 than Canned Pinto Beans.
• 7 ounces of Canned Pinto Beans have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Chickpea flour as well as Canned Pinto Beans, Solids have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Chickpea flour vs Canned Pinto Beans:

• 7 ounces of Chickpea flour have 3.5 times more Copper, 3.7 times more Iron, 5.2 times more Magnesium, 4.2 times more Manganese, 3.1 times more Phosphorus, 3.1 times more Potassium and 4.6 times more Zinc than Canned Pinto Beans.
• While 7 oz of Canned Pinto Beans, Solids contain 1.4 times more Calcium and 3.7 times more Sodium than Chickpea flour.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chickpea flour have 3.4 times more Energy, 7.4 times more Fat, 4.4 times more Saturated Fat, 25 times more Omega 6, 2.9 times more Carbohydrate, 20.1 times more Sugars, 2 times more Fiber and 3.2 times more Protein than Canned Pinto Beans.
• While 7 oz of Canned Pinto Beans, Solids contain 1.4 times more Omega 3 than Chickpea flour.
• 7 ounces of Canned Pinto Beans provide inadequate amounts of Omega 6