Comparing Nutrients in 100 grams Boiled Red Kidney Beans VS Canned Chickpeas

Macros Ratio

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

Macro Nutrients

	Boiled Red 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% 0.072g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.63% 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	19.5% 7.4g	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 Red 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 Red Kidney Beans	Canned Chickpeas	Recommended Dietary Allowance
Calcium	2.8% 28mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	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	36.8% 2.94mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	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	20.3% 142mg	12% 85mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	3.7% 126mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	5.64% 3.1μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	16.4% 246mg	1500mg per day for Men 19-50 years
Zinc	9.73% 1.07mg	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

Nutrient Comparison: Boiled Red Kidney Beans VS Canned Chickpeas per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Red Kidney Beans versus 100 g of Canned Chickpeas to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Boiled Red 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 and 2.5 times more Vitamin K than Canned Chickpeas .
• Both Boiled Red Kidney Beans and Canned Chickpeas provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Canned Chickpeas have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Boiled Red Kidney Beans as well as Canned Chickpeas , Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 grams.

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

• 100 grams of Boiled Red Kidney Beans have 2.7 times more Iron, 1.7 times more Magnesium, 1.7 times more Phosphorus, 3.2 times more Potassium and 1.7 times more Zinc than Canned Chickpeas .
• While 100 g of Canned Chickpeas , Solids contain 1.6 times more Calcium, 1.8 times more Manganese, 2.6 times more Selenium and 123 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Canned Chickpeas contain similar levels of Copper per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Red Kidney Beans have 4.7 times more Omega 3 and 1.2 times more Protein than Canned Chickpeas .
• While 100 g of Canned Chickpeas , Solids contain 5.5 times more Fat, 8.7 times more Omega 6 and 12.5 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Canned Chickpeas offer comparable quantities of Energy, Carbohydrate and Fiber per 100 grams.
• 100 grams of Boiled Red Kidney Beans provide inadequate amounts of Omega 6