Comparing Nutrients in 100 grams Boiled White Beans with Salt VS Canned Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans with Salt	27%	2%	71%
Canned Chickpeas	20%	17%	63%

Macro Nutrients

	Boiled White Beans with Salt	Canned Chickpeas	Recommended Dietary Allowance
Energy	4.8% 139kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	2.86% 2.77g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	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	19.3% 25g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	0.47% 0.34g	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	16.6% 6.3g	17% 6.4g	38g per day for Men 19-50 years
Protein	17.4% 9.73g	12.6% 7.05g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans with Salt	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	9.83% 0.12mg	2.25% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.54% 0.046mg	1.15% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.88% 0.14mg	0.88% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	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	20.3% 81μg	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	0% 0mg	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	6.27% 0.94mg	1.93% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans with Salt	Canned Chickpeas	Recommended Dietary Allowance
Calcium	9% 90mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	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	46.3% 3.7mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	15% 63mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	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	16% 113mg	12% 85mg	700mg per day for Men 19-50 years
Potassium	16.5% 561mg	3.7% 126mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	5.64% 3.1μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	16.4% 246mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	5.73% 0.63mg	11mg per day for Men 19-50 years
Water	1.7% 63g	1.8% 66.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Beans with Salt VS Canned Chickpeas per 100 g

Compare the macro and micronutrient content in 100 g of Boiled White Beans with Salt 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 White Beans with Salt vs Canned Chickpeas :

• 100 grams of Boiled White Beans with Salt have 4.4 times more Vitamin B1, 3.1 times more Vitamin B2, 1.7 times more Vitamin B9 and 3.2 times more Vitamin E than Canned Chickpeas .
• Both Boiled White Beans with Salt and Canned Chickpeas provide similar amounts of Vitamin B6 and Vitamin K per 100 grams.
• 100 grams of Canned Chickpeas have insufficient amounts of Vitamin B2 and Vitamin E
• Both Boiled White Beans with Salt as well as Canned Chickpeas , Solids have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled White Beans with Salt vs Canned Chickpeas :

• 100 grams of Boiled White Beans with Salt have 2 times more Calcium, 3.5 times more Iron, 2.4 times more Magnesium, 1.3 times more Phosphorus, 4.5 times more Potassium and 2.2 times more Zinc than Canned Chickpeas .
• While 100 g of Canned Chickpeas , Solids contain 1.3 times more Manganese and 2.4 times more Selenium than Boiled White Beans with Salt.
• Both Boiled White Beans with Salt and Canned Chickpeas contain similar levels of Copper and Sodium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled White Beans with Salt have 1.9 times more Omega 3 and 1.4 times more Protein than Canned Chickpeas .
• While 100 g of Canned Chickpeas , Solids contain 7.9 times more Fat, 11.2 times more Omega 6 and 11.8 times more Sugars than Boiled White Beans with Salt.
• Both Boiled White Beans with Salt and Canned Chickpeas offer comparable quantities of Energy, Carbohydrate and Fiber per 100 grams.
• 100 grams of Boiled White Beans with Salt provide inadequate amounts of Omega 6