Comparing Nutrients in 7 ounces Chickpeas VS Canned White Beans

Macros Ratio

	Protein	Fat	Carbs
Chickpeas	21%	14%	65%
Canned White Beans	25%	2%	73%

Macro Nutrients

	Chickpeas	Canned White Beans	Recommended Dietary Allowance
Energy	26% 750kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	3.74% 1.2g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	30.7% 5.2g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	32.4% 42g	130g per day for Men 19-50 years
Sugars	29.3% 21.2g	0.79% 0.58g	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	63.7% 24.2g	25% 9.53g	38g per day for Men 19-50 years
Protein	72.5% 40.6g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Chickpeas	Canned White Beans	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.06mg	1.4% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.16mg	7.34% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.7% 1.06mg	11.4% 0.15mg	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	276% 1105μg	32.2% 129μg	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	8.8% 7.94mg	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	11% 1.63mg	10.5% 1.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	4.8% 5.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpeas	Canned White Beans	Recommended Dietary Allowance
Calcium	11.3% 113mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	51% 0.46mg	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	107% 8.55mg	74% 5.93mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	44.4% 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	71.4% 500mg	25.8% 181mg	700mg per day for Men 19-50 years
Potassium	42% 1425mg	26.5% 901mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	45% 675mg	1500mg per day for Men 19-50 years
Zinc	49.8% 5.48mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	0.41% 15.2g	3.76% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Chickpeas VS Canned White Beans per 7 oz

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

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

• 7 ounces of Chickpeas have 5 times more Vitamin B1, 5.7 times more Vitamin B2, 13.6 times more Vitamin B3, 8.6 times more Vitamin B5, 7.1 times more Vitamin B6, 8.6 times more Vitamin B9, more Vitamin C and 3.1 times more Vitamin K than Canned White Beans.
• Both Chickpeas and Canned White Beans provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Canned White Beans have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Chickpeas as well as Canned White Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Chickpeas vs Canned White Beans:

• 7 ounces of Chickpeas have 2.8 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 4.1 times more Manganese, 2.8 times more Phosphorus, 1.6 times more Potassium and 2.5 times more Zinc than Canned White Beans.
• While 7 oz of Canned White Beans contain 1.3 times more Calcium, more Selenium and 14.2 times more Sodium than Raw Chickpeas .
• 7 ounces of Chickpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chickpeas have 3.3 times more Energy, 20.8 times more Fat, 1.8 times more Omega 3, 39.2 times more Omega 6, 3 times more Carbohydrate, 36.9 times more Sugars, 2.5 times more Fiber and 2.8 times more Protein than Canned White Beans.
• 7 ounces of Canned White Beans provide inadequate amounts of Omega 6