Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Chickpeas	21%	14%	65%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Chickpeas	Recommended Dietary Allowance
Energy	7.93% 230kcal	130% 3780kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	62.3% 60.4g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	19% 6.03g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	63.8% 1.02g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	155% 26.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	484% 630g	130g per day for Men 19-50 years
Sugars	34% 24.6g	148% 107g	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	47.4% 18g	321% 122g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	366% 205g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Chickpeas	Recommended Dietary Allowance
Vitamin A	681% 6130μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	398% 4.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	163% 2.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	318% 16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	412% 5.35mg	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% 80μg	1393% 5570μg	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	22.2% 20mg	44.4% 40mg	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	48.7% 7.3mg	54.7% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Chickpeas	Recommended Dietary Allowance
Calcium	31% 310mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	729% 6.56mg	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	65% 5.2mg	539% 43mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	188% 790mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	926% 21.3mg	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	28.6% 200mg	360% 2520mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	211% 7180mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	251% 27.6mg	11mg per day for Men 19-50 years
Water	25% 930g	2.08% 76.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Chickpeas per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Chickpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Chickpeas :

• 1 kilogram of Canned Carrots with Liquids and Salt has 204.3 times more Vitamin A than Chickpeas .
• While 1 kg of Raw Chickpeas contains 25.1 times more Vitamin B1, 7.9 times more Vitamin B2, 3.7 times more Vitamin B3, 11.4 times more Vitamin B5, 4.8 times more Vitamin B6, 69.6 times more Vitamin B9 and 2 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Chickpeas provide similar amounts of Vitamin E and Vitamin K per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Chickpeas have insufficient amounts of Vitamin A
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Chickpeas have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Chickpeas :

• 1 kilogram of Canned Carrots with Liquids and Salt has 10 times more Sodium and 12.1 times more Water than Chickpeas .
• While 1 kg of Raw Chickpeas contains 1.8 times more Calcium, 6.4 times more Copper, 8.3 times more Iron, 8.8 times more Magnesium, 4.7 times more Manganese, 12.6 times more Phosphorus, 4.2 times more Potassium and 9.5 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Chickpeas lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Chickpeas contains 16.4 times more Energy, 43.1 times more Fat, 12.8 times more Omega 3, 46.9 times more Omega 6, 11.7 times more Carbohydrate, 4.3 times more Sugars, 6.8 times more Fiber and 35.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein