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

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas	20%	17%	63%
Boiled Large Lima Beans with Salt	26%	3%	71%

Macro Nutrients

	Canned Chickpeas	Boiled Large Lima Beans with Salt	Recommended Dietary Allowance
Energy	9.5% 276kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.42g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	1.38% 0.23g	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	32% 41.4g	130g per day for Men 19-50 years
Sugars	11% 7.96g	7.94% 5.75g	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	36.6% 14g	38g per day for Men 19-50 years
Protein	25% 14g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas	Boiled Large Lima 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	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.74% 0.28mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.7% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	24.6% 0.32mg	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	41% 165μg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas	Boiled Large Lima Beans with Salt	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	55.8% 0.5mg	52% 0.47mg	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	59.3% 4.74mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	44.5% 1.02mg	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	31.5% 220mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	29.7% 1008mg	3400mg per day for Men 19-50 years
Selenium	11% 6.15μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	32.5% 488mg	31.5% 472mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	3.58% 132g	3.74% 138g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Canned Chickpeas versus 7 oz of Boiled Large Lima 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 Large Lima Beans with Salt:

• 7 ounces of Canned Chickpeas have 1.7 times more Vitamin K than Boiled Large Lima Beans with Salt.
• While 7 oz of Boiled Large Lima Beans with Salt contain 6 times more Vitamin B1, 3.7 times more Vitamin B2, 3 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.7 times more Vitamin B9 than Canned Chickpeas , Solids.
• 7 ounces of Canned Chickpeas have insufficient amounts of Vitamin B2 and Vitamin B3
• 7 ounces of Boiled Large Lima Beans with Salt have insufficient amounts of Vitamin K
• Both Canned Chickpeas , Solids as well as Boiled Large Lima Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Canned Chickpeas have 2.6 times more Calcium and 1.6 times more Manganese than Boiled Large Lima Beans with Salt.
• While 7 oz of Boiled Large Lima Beans with Salt contain 2.2 times more Iron, 1.7 times more Magnesium, 1.3 times more Phosphorus, 4 times more Potassium, 1.5 times more Selenium and 1.5 times more Zinc than Canned Chickpeas , Solids.
• Both Canned Chickpeas and Boiled Large Lima Beans with Salt contain similar levels of Copper and Sodium per seven ounces.
• 7 ounces of Boiled Large Lima Beans with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Chickpeas have 1.2 times more Energy, 7.3 times more Fat, 7.9 times more Omega 6 and 1.4 times more Sugars than Boiled Large Lima Beans with Salt.
• While 7 oz of Boiled Large Lima Beans with Salt contain 1.4 times more Omega 3 than Canned Chickpeas , Solids.
• Both Canned Chickpeas and Boiled Large Lima Beans with Salt offer comparable quantities of Carbohydrate, Fiber and Protein per seven ounces.
• 7 ounces of Boiled Large Lima Beans with Salt provide inadequate amounts of Omega 6