Comparing Nutrients in 100 grams Boiled Kidney Beans VS Canned Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Canned Chickpeas	20%	17%	63%

Macro Nutrients

	Boiled Kidney Beans	Canned Chickpeas	Recommended Dietary Allowance
Energy	4.38% 127kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	2.86% 2.77g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	5.48% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	5.53% 4g	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	17% 6.4g	17% 6.4g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	12.6% 7.05g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Canned Chickpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	2.25% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	1.15% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	0.88% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	8.92% 0.12mg	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	32.5% 130μg	12% 48μg	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	1.33% 1.2mg	0.11% 0.1mg	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	0.2% 0.03mg	1.93% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Canned Chickpeas	Recommended Dietary Allowance
Calcium	3.5% 35mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	28% 0.25mg	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	27.8% 2.22mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	36.8% 0.85mg	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	19.7% 138mg	12% 85mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	3.7% 126mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	5.64% 3.1μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	16.4% 246mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	5.73% 0.63mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1.8% 66.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Canned Chickpeas :

• Boiled All Types Kidney Beans have 5.9 times more Vitamin B1, 3.9 times more Vitamin B2, 4.1 times more Vitamin B3, 2.7 times more Vitamin B9, 12 times more Vitamin C and 2.5 times more Vitamin K than Canned Chickpeas , Solids.
• While Canned Chickpeas , Solids contain 9.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Chickpeas , Solids have similar amounts of Vitamin B6 per 100 g.
• Both Boiled All Types Kidney Beans as well as Canned Chickpeas , Solids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Canned Chickpeas :

• Boiled All Types Kidney Beans have 2.1 times more Iron, 1.6 times more Magnesium, 1.6 times more Phosphorus, 3.2 times more Potassium and 1.6 times more Zinc than Canned Chickpeas , Solids.
• While Canned Chickpeas , Solids contain 1.3 times more Calcium, 2 times more Manganese, 2.8 times more Selenium and 246 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Chickpeas , Solids have similar amounts of Copper and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 4.7 times more Omega 3 and 1.2 times more Protein than Canned Chickpeas , Solids.
• While Canned Chickpeas , Solids contain 5.5 times more Fat, 8.6 times more Omega 6 and 12.5 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Chickpeas , Solids have similar amounts of Energy, Carbohydrate and Fiber per 100 g.
• Both Boiled All Types Kidney Beans as well as Canned Chickpeas , Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.