Comparing Nutrients in 100 grams Red Kidney Beans VS Boiled Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Boiled Chickpeas	21%	14%	65%

Macro Nutrients

	Red Kidney Beans	Boiled Chickpeas	Recommended Dietary Allowance
Energy	11.6% 337kcal	5.66% 164kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	2.67% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	2.7% 0.043g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	6.55% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	21% 27.4g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	6.62% 4.8g	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	40% 15g	20% 7.6g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	16% 8.86g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Boiled 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	50.7% 0.61mg	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	4.85% 0.063mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	10.7% 0.14mg	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	99% 394μg	43% 172μg	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	5% 4.5mg	1.44% 1.3mg	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	1.4% 0.21mg	2.33% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Boiled Chickpeas	Recommended Dietary Allowance
Calcium	8.3% 83mg	4.9% 49mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	39% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	83.6% 6.7mg	36% 2.9mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	44.8% 1.03mg	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	58% 406mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	8.56% 291mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	6.73% 3.7μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	1.63% 60.2g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Red Kidney Beans have 5.2 times more Vitamin B1, 3.4 times more Vitamin B2, 4 times more Vitamin B3, 2.7 times more Vitamin B5, 2.9 times more Vitamin B6, 2.3 times more Vitamin B9, 3.5 times more Vitamin C and 1.4 times more Vitamin K than Boiled Chickpeas .
• While 100 g of Boiled Chickpeas contain 1.7 times more Vitamin E than Raw Red Kidney Beans.
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin E
• 100 grams of Boiled Chickpeas have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Boiled Chickpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Red Kidney Beans have 1.7 times more Calcium, 2 times more Copper, 2.3 times more Iron, 2.9 times more Magnesium, 2.4 times more Phosphorus, 4.7 times more Potassium and 1.8 times more Zinc than Boiled Chickpeas .
• Both Red Kidney Beans and Boiled Chickpeas contain similar levels of Manganese and Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 2.1 times more Energy, 8.3 times more Omega 3, 2.2 times more Carbohydrate, 2 times more Fiber and 2.5 times more Protein than Boiled Chickpeas .
• While 100 g of Boiled Chickpeas contain 2.4 times more Fat, 4.9 times more Omega 6 and 2.3 times more Sugars than Raw Red Kidney Beans.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6