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

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas	20%	17%	63%
Boiled Hyacinth Beans with Salt	27%	4%	69%

Macro Nutrients

	Canned Chickpeas	Boiled Hyacinth Beans with Salt	Recommended Dietary Allowance
Energy	9.5% 276kcal	8% 232kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.42g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	NA	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	2.86% 0.49g	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	31.6% 41g	130g per day for Men 19-50 years
Sugars	11% 7.96g	NA	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	NA	38g per day for Men 19-50 years
Protein	25% 14g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas	Boiled Hyacinth Beans with Salt	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	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.74% 0.28mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	5.65% 0.073mg	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	2% 7.94μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas	Boiled Hyacinth Beans with Salt	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	55.8% 0.5mg	75% 0.68mg	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	26.5% 2.12mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	41.6% 0.96mg	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	34% 238mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	19.7% 669mg	3400mg per day for Men 19-50 years
Selenium	11% 6.15μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	32.5% 488mg	32% 482mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	51.4% 5.66mg	11mg per day for Men 19-50 years
Water	3.58% 132g	3.7% 137g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Canned Chickpeas versus 7 oz of Boiled Hyacinth Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Chickpeas vs Boiled Hyacinth Beans with Salt:

• 7 ounces of Canned Chickpeas have 3.1 times more Vitamin B6 and 12 times more Vitamin B9 than Boiled Hyacinth Beans with Salt.
• While 7 oz of Boiled Hyacinth Beans with Salt contain 10 times more Vitamin B1, 2.5 times more Vitamin B2 and 2.9 times more Vitamin B3 than Canned Chickpeas , Solids.
• 7 ounces of Canned Chickpeas have insufficient amounts of Vitamin B2 and Vitamin B3
• 7 ounces of Boiled Hyacinth Beans with Salt have insufficient amounts of Vitamin B9
• Both Canned Chickpeas , Solids as well as Boiled Hyacinth Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Canned Chickpeas have 1.8 times more Manganese than Boiled Hyacinth Beans with Salt.
• While 7 oz of Boiled Hyacinth Beans with Salt contain 1.3 times more Copper, 4.3 times more Iron, 3.2 times more Magnesium, 1.4 times more Phosphorus, 2.7 times more Potassium and 4.5 times more Zinc than Canned Chickpeas , Solids.
• Both Canned Chickpeas and Boiled Hyacinth Beans with Salt contain similar levels of Calcium, Selenium and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Chickpeas have 4.8 times more Fat and 3.8 times more Omega 6 than Boiled Hyacinth Beans with Salt.
• Both Canned Chickpeas and Boiled Hyacinth Beans with Salt offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• 7 ounces of Boiled Hyacinth Beans with Salt provide inadequate amounts of Omega 6