Comparing Nutrients in 1 kilogram Canned Chickpeas Rinsed VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas Rinsed	20%	16%	64%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Canned Chickpeas Rinsed	Baked White Potatoes	Recommended Dietary Allowance
Energy	47.6% 1380kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	25.5% 24.7g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	6.66% 2.13g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	54.5% 9.27g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	162% 211g	130g per day for Men 19-50 years
Sugars	55% 40g	21% 15.3g	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	NA	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	166% 63g	55.3% 21g	38g per day for Men 19-50 years
Protein	126% 70.4g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas Rinsed	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.2% 1.16mg	162% 2.1mg	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	103% 410μg	95% 380μg	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	1.1% 1mg	140% 126mg	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	19.3% 2.9mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas Rinsed	Baked White Potatoes	Recommended Dietary Allowance
Calcium	43% 430mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	278% 2.5mg	141% 1.27mg	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	123% 9.8mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	348% 8mg	82% 1.9mg	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	114% 800mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	32% 1090mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	141% 2120mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	18% 669g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Chickpeas Rinsed vs Baked White Potatoes:

• Canned Chickpeas , Rinsed Solids have 7.3 times more Vitamin E and 1.3 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Vitamin B1, 2.9 times more Vitamin B2, 12.2 times more Vitamin B3, 1.8 times more Vitamin B6 and 126 times more Vitamin C than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Baked Whole White Potatoes have similar amounts of Vitamin B9 per 1 kg.
• Both Canned Chickpeas , Rinsed Solids as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Chickpeas Rinsed vs Baked White Potatoes:

• Canned Chickpeas , Rinsed Solids have 4.3 times more Calcium, 2 times more Copper, 1.5 times more Iron, 4.2 times more Manganese, 6.2 times more Selenium, 30.3 times more Sodium and 1.7 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5 times more Potassium than Canned Chickpeas , Rinsed Solids.
• Both Canned Chickpeas , Rinsed Solids and Baked Whole White Potatoes have similar amounts of Magnesium, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Chickpeas , Rinsed Solids have 1.5 times more Energy, 16.5 times more Fat, 2.4 times more Omega 3, 18.9 times more Omega 6, 2.6 times more Sugars, 3 times more Fiber and 3.4 times more Protein than Baked Whole White Potatoes.
• Both Canned Chickpeas , Rinsed Solids and Baked Whole White Potatoes have similar amounts of Carbohydrate per 1 kg.
• Both Canned Chickpeas , Rinsed Solids as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.