Comparing Nutrients in 1 kilogram Carrots VS Boiled Chickpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Chickpeas with Salt	21%	14%	65%

Macro Nutrients

	Carrots	Boiled Chickpeas with Salt	Recommended Dietary Allowance
Energy	14% 410kcal	56.6% 1640kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	211% 274g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	66.2% 48g	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	7.6% 5.5g	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	% 5.9g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	200% 76g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	158% 88.6g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Chickpeas with Salt	Recommended Dietary Allowance
Vitamin A	928% 8350μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	33% 5.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	57% 2.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	430% 1720μg	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	65.6% 59mg	14.4% 13mg	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	44% 6.6mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	33.3% 40μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Chickpeas with Salt	Recommended Dietary Allowance
Calcium	33% 330mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	391% 3.52mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	361% 29mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	448% 10.3mg	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	50% 350mg	240% 1680mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	85.6% 2910mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	67.3% 37μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	162% 2430mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	139% 15.3mg	11mg per day for Men 19-50 years
Water	24% 883g	16.3% 602g	3700g per day for Men 19-50 years

Nutrient Comparison: Carrots VS Boiled Chickpeas with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Carrots vs Boiled Chickpeas with Salt:

• 1 kilogram of Carrots has 835 times more Vitamin A, 1.9 times more Vitamin B3, 4.5 times more Vitamin C, 1.9 times more Vitamin E and 3.3 times more Vitamin K than Boiled Chickpeas with Salt.
• While 1 kg of Boiled Chickpeas with Salt contains 1.8 times more Vitamin B1 and 9.1 times more Vitamin B9 than Raw Carrots.
• Both Carrots and Boiled Chickpeas with Salt provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Chickpeas with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Carrots as well as Boiled Chickpeas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Carrots vs Boiled Chickpeas with Salt:

• 1 kilogram of Carrots has 1.5 times more Water than Boiled Chickpeas with Salt.
• While 1 kg of Boiled Chickpeas with Salt contains 1.5 times more Calcium, 7.8 times more Copper, 9.6 times more Iron, 4 times more Magnesium, 7.2 times more Manganese, 4.8 times more Phosphorus, 37 times more Selenium, 3.5 times more Sodium and 6.4 times more Zinc than Raw Carrots.
• Both Carrots and Boiled Chickpeas with Salt contain similar levels of Potassium per one kilogram.
• 1 kilogram of Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Chickpeas with Salt contains 4 times more Energy, 10.8 times more Fat, 21.5 times more Omega 3, 11.1 times more Omega 6, 2.9 times more Carbohydrate, 2.7 times more Fiber and 9.5 times more Protein than Raw Carrots.
• Both Carrots and Boiled Chickpeas with Salt offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein