Comparing Nutrients in 14 ounces Canned Chickpeas Rinsed VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas Rinsed	20%	16%	64%
Carrots	8%	5%	87%

Macro Nutrients

	Canned Chickpeas Rinsed	Carrots	Recommended Dietary Allowance
Energy	19% 548kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	21.6% 3.68g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	29.2% 38g	130g per day for Men 19-50 years
Sugars	22% 16g	26% 19g	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	3% 2.2g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 14.2g	g per day for Men 19-50 years
Fiber	66% 25g	29.2% 11g	38g per day for Men 19-50 years
Protein	50% 28g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas Rinsed	Carrots	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.5mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	40.7% 163μg	19% 75.4μg	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	0.44% 0.4mg	26% 23.4mg	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	7.67% 1.15mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas Rinsed	Carrots	Recommended Dietary Allowance
Calcium	17% 171mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	48.6% 3.9mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	24.7% 0.57mg	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	45.4% 318mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.34mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	7.17% 265g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Chickpeas Rinsed vs Carrots:

• Canned Chickpeas , Rinsed Solids have 2.2 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 835 times more Vitamin A, 2.6 times more Vitamin B1, 3.9 times more Vitamin B2, 7.9 times more Vitamin B3, 59 times more Vitamin C, 2.3 times more Vitamin E and 3.9 times more Vitamin K than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Raw Carrots have similar amounts of Vitamin B6 per 14 oz.
• Both Canned Chickpeas , Rinsed Solids as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Chickpeas Rinsed vs Carrots:

• Canned Chickpeas , Rinsed Solids have 1.3 times more Calcium, 5.6 times more Copper, 3.3 times more Iron, 2 times more Magnesium, 5.6 times more Manganese, 2.3 times more Phosphorus, 31 times more Selenium, 3.1 times more Sodium and 2.5 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.9 times more Potassium and 1.3 times more Water than Canned Chickpeas , Rinsed Solids.

Comparison of macro-nutrients per 14 ounces:

• Canned Chickpeas , Rinsed Solids have 3.4 times more Energy, 10.3 times more Fat, 18 times more Omega 3, 9.3 times more Omega 6, 2.4 times more Carbohydrate, 2.3 times more Fiber and 7.6 times more Protein than Raw Carrots.
• Both Canned Chickpeas , Rinsed Solids and Raw Carrots have similar amounts of Sugars per 14 oz.
• Both Canned Chickpeas , Rinsed Solids as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.