Comparing Nutrients in 1 kilogram Canned low Salt Chickpeas with Liquids VS Baked Red Potatoes

Macros Ratio

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

Macro Nutrients

	Canned low Salt Chickpeas with Liquids	Baked Red Potatoes	Recommended Dietary Allowance
Energy	30.3% 880kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	6.38% 2.04g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	50% 8.5g	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	104% 135g	151% 196g	130g per day for Men 19-50 years
Sugars	35.7% 26g	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	116% 44g	47.4% 18g	38g per day for Men 19-50 years
Protein	88% 49.2g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Canned low Salt Chickpeas with Liquids	Baked Red 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	26.7% 0.32mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	364% 4.73mg	163% 2.12mg	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	62.5% 250μg	67.5% 270μg	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	12.7% 1.9mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned low Salt Chickpeas with Liquids	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	35% 350mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	193% 1.74mg	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	154% 12.3mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	356% 8.2mg	75.2% 1.73mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	42.4% 1440mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	NA	55μg per day for Men 19-50 years
Sodium	88% 1320mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	21.2% 786g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned low Salt Chickpeas with Liquids vs Baked Red Potatoes:

• Canned Chickpeas Solids and Liquids low Salt have 2.2 times more Vitamin B6 and 2.4 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 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.
• Both Canned Chickpeas Solids and Liquids low Salt and Baked Whole Red Potatoes have similar amounts of Vitamin B5 and Vitamin B9 per 1 kg.
• Both Canned Chickpeas Solids and Liquids low Salt as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned low Salt Chickpeas with Liquids vs Baked Red Potatoes:

• Canned Chickpeas Solids and Liquids low Salt have 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.
• While Baked Whole Red Potatoes contain 3.8 times more Potassium than Canned Chickpeas Solids and Liquids low Salt.
• Both Canned Chickpeas Solids and Liquids low Salt and Baked Whole Red Potatoes have similar amounts of Copper, Magnesium, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Chickpeas Solids and Liquids low Salt have 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.
• While Baked Whole Red Potatoes contain 1.5 times more Carbohydrate than Canned Chickpeas Solids and Liquids low Salt.
• Both Canned Chickpeas Solids and Liquids low Salt and Baked Whole Red Potatoes have similar amounts of Energy per 1 kg.
• Both Canned Chickpeas Solids and Liquids low Salt as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.