Comparing Nutrients in 1 kilogram Boiled Chickpeas with Salt VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Chickpeas with Salt	21%	14%	65%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled Chickpeas with Salt	Potato Skin	Recommended Dietary Allowance
Energy	56.6% 1640kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	211% 274g	96% 124g	130g per day for Men 19-50 years
Sugars	66.2% 48g	NA	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	200% 76g	65.8% 25g	38g per day for Men 19-50 years
Protein	158% 88.6g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Chickpeas with Salt	Potato Skin	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.26mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57% 2.86mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	184% 2.4mg	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	430% 1720μg	42.5% 170μg	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	14.4% 13mg	127% 114mg	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	23.3% 3.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.3% 40μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chickpeas with Salt	Potato Skin	Recommended Dietary Allowance
Calcium	49% 490mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	391% 3.52mg	470% 4.23mg	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	361% 29mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	448% 10.3mg	262% 6mg	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	240% 1680mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	85.6% 2910mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	67.3% 37μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	162% 2430mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	139% 15.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	16.3% 602g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chickpeas with Salt VS Potato Skin per 1 kg

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

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

• 1 kilogram of Boiled Chickpeas with Salt has 5.5 times more Vitamin B1, 1.7 times more Vitamin B2 and 10.1 times more Vitamin B9 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 2 times more Vitamin B3, 1.7 times more Vitamin B6 and 8.8 times more Vitamin C than Boiled Chickpeas with Salt.
• Both Boiled Chickpeas with Salt and Potato Skin provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Chickpeas with Salt have insufficient amounts of Vitamin C
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Boiled Chickpeas with Salt as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Chickpeas with Salt has 1.6 times more Calcium, 2.1 times more Magnesium, 1.7 times more Manganese, 4.4 times more Phosphorus, 12.3 times more Selenium, 24.3 times more Sodium and 4.4 times more Zinc than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.4 times more Potassium and 1.4 times more Water than Boiled Chickpeas with Salt.
• Both Boiled Chickpeas with Salt and Potato Skin contain similar levels of Copper and Iron per one kilogram.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Chickpeas with Salt has 2.8 times more Energy, 25.9 times more Fat, 4.3 times more Omega 3, 34.8 times more Omega 6, 2.2 times more Carbohydrate, 3 times more Fiber and 3.4 times more Protein than Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3 and Omega 6