Comparing Nutrients in 7 ounces Canned Chickpeas VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas	20%	17%	63%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Canned Chickpeas	Red Kidney Beans	Recommended Dietary Allowance
Energy	9.5% 276kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.42g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.4% 44.7g	94% 122g	130g per day for Men 19-50 years
Sugars	11% 7.96g	5.75% 4.17g	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	33.4% 12.7g	79.4% 30g	38g per day for Men 19-50 years
Protein	25% 14g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.74% 0.28mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	60.6% 0.79mg	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	24% 95μg	195% 782μg	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	0.22% 0.2mg	9.92% 8.93mg	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	3.84% 0.58mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas	Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	55.8% 0.5mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	26.5% 2.12mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	96% 2.2mg	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	24% 169mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	11% 6.15μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	32.5% 488mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	3.58% 132g	0.63% 23.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Chickpeas vs Red Kidney Beans:

• Canned Chickpeas , Solids have 1.4 times more Vitamin E than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 22.5 times more Vitamin B1, 14.3 times more Vitamin B2, 15.1 times more Vitamin B3, 3.4 times more Vitamin B6, 8.2 times more Vitamin B9, 45 times more Vitamin C and 1.6 times more Vitamin K than Canned Chickpeas , Solids.
• Both Canned Chickpeas , Solids as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Chickpeas vs Red Kidney Beans:

• Canned Chickpeas , Solids have 20.5 times more Sodium and 5.7 times more Water than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 1.8 times more Calcium, 2.8 times more Copper, 6.3 times more Iron, 5.3 times more Magnesium, 1.3 times more Manganese, 4.8 times more Phosphorus, 10.8 times more Potassium and 4.4 times more Zinc than Canned Chickpeas , Solids.
• Both Canned Chickpeas , Solids and Raw Red Kidney Beans have similar amounts of Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Chickpeas , Solids have 2.6 times more Fat, 4.1 times more Omega 6 and 1.9 times more Sugars than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 2.4 times more Energy, 9.9 times more Omega 3, 2.7 times more Carbohydrate, 2.4 times more Fiber and 3.2 times more Protein than Canned Chickpeas , Solids.
• Both Canned Chickpeas , Solids as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.