Comparing Nutrients in 14 ounces Baked Red Potatoes VS Canned low Salt Chickpeas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Canned low Salt Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Baked Red Potatoes	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Energy	12% 345kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	7.98% 7.74g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.53% 0.81g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	20% 3.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	41% 53.5g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	14% 10.3g	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	2.4% 1.75g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	46% 17.5g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	35% 19.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	3.22% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	144% 1.88mg	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	26.8% 107μg	25% 99μg	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	55.6% 50mg	0.44% 0.4mg	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	2.1% 0.32mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	67.5% 0.61mg	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	34.7% 2.78mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	141% 3.25mg	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	41% 286mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	17% 572mg	3400mg per day for Men 19-50 years
Selenium	NA	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	35% 524mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	8.22% 304g	8.43% 312g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Canned low Salt Chickpeas with Liquids:

• Baked Whole Red Potatoes have 2.3 times more Vitamin B1, 3.3 times more Vitamin B2, 12.3 times more Vitamin B3, 126 times more Vitamin C and 1.3 times more Vitamin K than Canned Chickpeas Solids and Liquids low Salt.
• While Canned Chickpeas Solids and Liquids low Salt contain 2.2 times more Vitamin B6 and 2.4 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Chickpeas Solids and Liquids low Salt have similar amounts of Vitamin B5 and Vitamin B9 per 14 oz.
• Both Baked Whole Red Potatoes as well as Canned Chickpeas Solids and Liquids low Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Canned low Salt Chickpeas with Liquids:

• Baked Whole Red Potatoes have 3.8 times more Potassium than Canned Chickpeas Solids and Liquids low Salt.
• While Canned Chickpeas Solids and Liquids low Salt contain 3.9 times more Calcium, 1.8 times more Iron, 4.7 times more Manganese, 11 times more Sodium and 1.7 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Chickpeas Solids and Liquids low Salt have similar amounts of Copper, Magnesium, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have 1.5 times more Carbohydrate than Canned Chickpeas Solids and Liquids low Salt.
• While Canned Chickpeas Solids and Liquids low Salt contain 13 times more Fat, 2.2 times more Omega 3, 17.3 times more Omega 6, 1.8 times more Sugars, 2.4 times more Fiber and 2.1 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Chickpeas Solids and Liquids low Salt have similar amounts of Energy per 14 oz.
• Both Baked Whole Red Potatoes as well as Canned Chickpeas Solids and Liquids low Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.