Comparing Nutrients in 1 kilogram Boiled Chickpeas VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Chickpeas	21%	14%	65%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Boiled Chickpeas	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	56.6% 1640kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	211% 274g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	66.2% 48g	56.3% 40.8g	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	3.86% 2.8g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 34.4g	g per day for Men 19-50 years
Fiber	200% 76g	87% 33g	38g per day for Men 19-50 years
Protein	158% 88.6g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Chickpeas	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.26mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57% 2.86mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	64.6% 0.84mg	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	27.5% 110μg	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	25.6% 23mg	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	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.3% 40μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chickpeas	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	49% 490mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	391% 3.52mg	91% 0.82mg	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	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	448% 10.3mg	72.6% 1.67mg	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	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	85.6% 2910mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	67.3% 37μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	39.3% 590mg	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	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chickpeas VS Cooked Frozen Carrots per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Chickpeas vs Cooked Frozen Carrots:

• 1 kilogram of Boiled Chickpeas has 3.9 times more Vitamin B1, 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6 and 15.6 times more Vitamin B9 than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 846 times more Vitamin A, 1.8 times more Vitamin C, 2.9 times more Vitamin E and 3.4 times more Vitamin K than Boiled Chickpeas .
• 1 kilogram of Boiled Chickpeas have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chickpeas as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Chickpeas vs Cooked Frozen Carrots:

• 1 kilogram of Boiled Chickpeas has 1.4 times more Calcium, 4.3 times more Copper, 5.5 times more Iron, 4.4 times more Magnesium, 6.2 times more Manganese, 5.4 times more Phosphorus, 1.5 times more Potassium, 6.2 times more Selenium and 4.4 times more Zinc than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 8.4 times more Sodium and 1.5 times more Water than Boiled Chickpeas .
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Chickpeas has 4.4 times more Energy, 3.8 times more Fat, 3.9 times more Omega 6, 3.5 times more Carbohydrate, 2.3 times more Fiber and 15.3 times more Protein than Cooked Frozen Carrots.
• Both Boiled Chickpeas and Cooked Frozen Carrots offer comparable quantities of Omega 3 and Sugars per one kilogram.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein