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

Macros Ratio

	Protein	Fat	Carbs
Canned low Salt Chickpeas with Liquids	22%	19%	59%
Boiled Large Lima Beans with Salt	26%	3%	71%

Macro Nutrients

	Canned low Salt Chickpeas with Liquids	Boiled Large Lima Beans with Salt	Recommended Dietary Allowance
Energy	6.02% 175kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.87g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.4g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	4.1% 0.065g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	9.9% 1.7g	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	20.6% 26.8g	32% 41.4g	130g per day for Men 19-50 years
Sugars	7.1% 5.14g	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	23% 8.73g	36.6% 14g	38g per day for Men 19-50 years
Protein	17.4% 9.76g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Canned low Salt Chickpeas with Liquids	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	5.3% 0.064mg	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	1.6% 0.26mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	16.7% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.2% 0.94mg	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	12.4% 49.6μg	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	2.5% 0.38mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned low Salt Chickpeas with Liquids	Boiled Large Lima Beans with Salt	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	33.7% 0.3mg	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	30.5% 2.44mg	59.3% 4.74mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	70.6% 1.62mg	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	22.7% 159mg	31.5% 220mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	29.7% 1008mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	17.5% 262mg	31.5% 472mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.37mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	4.2% 156g	3.74% 138g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Canned low Salt Chickpeas with Liquids have 2.9 times more Vitamin B6 than Boiled Large Lima Beans with Salt.
• While 7 oz of Boiled Large Lima Beans with Salt contain 5 times more Vitamin B1, 3.7 times more Vitamin B2, 3.2 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.3 times more Vitamin B9 than Canned Chickpeas Solids and Liquids low Salt.
• 7 ounces of Canned low Salt Chickpeas with Liquids have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Canned Chickpeas Solids and Liquids low Salt as well as Boiled Large Lima Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Canned low Salt Chickpeas with Liquids have 2.1 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 1.5 times more Copper, 1.9 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus, 3.5 times more Potassium, 2.3 times more Selenium, 1.8 times more Sodium and 1.4 times more Zinc than Canned Chickpeas Solids and Liquids low Salt.
• 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 low Salt Chickpeas with Liquids have 5.1 times more Fat and 7.2 times more Omega 6 than Boiled Large Lima Beans with Salt.
• While 7 oz of Boiled Large Lima Beans with Salt contain 1.3 times more Energy, 1.6 times more Omega 3, 1.5 times more Carbohydrate, 1.6 times more Fiber and 1.6 times more Protein than Canned Chickpeas Solids and Liquids low Salt.
• Both Canned low Salt Chickpeas with Liquids and Boiled Large Lima Beans with Salt offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Boiled Large Lima Beans with Salt provide inadequate amounts of Omega 6