Comparing Nutrients in 1 kilogram Boiled Chickpeas VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Chickpeas	21%	14%	65%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Boiled Chickpeas	Baked White Potatoes	Recommended Dietary Allowance
Energy	56.6% 1640kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	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	211% 274g	162% 211g	130g per day for Men 19-50 years
Sugars	66.2% 48g	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	200% 76g	55.3% 21g	38g per day for Men 19-50 years
Protein	158% 88.6g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Chickpeas	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	97% 1.16mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.26mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57% 2.86mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	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	430% 1720μg	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	14.4% 13mg	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	23.3% 3.5mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.3% 40μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chickpeas	Baked White Potatoes	Recommended Dietary Allowance
Calcium	49% 490mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	391% 3.52mg	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	361% 29mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	448% 10.3mg	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	240% 1680mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	85.6% 2910mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	67.3% 37μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	4.67% 70mg	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	20.4% 754g	3700g per day for Men 19-50 years

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

• Boiled Chickpeas have 2.4 times more Vitamin B1, 1.5 times more Vitamin B2, 4.5 times more Vitamin B9, 8.8 times more Vitamin E and 1.5 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.9 times more Vitamin B3, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6 and 9.7 times more Vitamin C than Boiled Chickpeas .
• Both Boiled Chickpeas 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 Boiled Chickpeas vs Baked White Potatoes:

• Boiled Chickpeas have 4.9 times more Calcium, 2.8 times more Copper, 4.5 times more Iron, 1.8 times more Magnesium, 5.4 times more Manganese, 2.2 times more Phosphorus, 7.4 times more Selenium and 4.4 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Potassium and 1.3 times more Water than Boiled Chickpeas .

Comparison of macro-nutrients per 1 kilogram:

• Boiled Chickpeas have 1.8 times more Energy, 17.3 times more Fat, 2.9 times more Omega 3, 22.7 times more Omega 6, 1.3 times more Carbohydrate, 3.1 times more Sugars, 3.6 times more Fiber and 4.2 times more Protein than Baked Whole White Potatoes.
• Both Boiled Chickpeas as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.