Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Canned low Salt Chickpeas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Canned low Salt Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Energy	43.8% 1270kcal	30.3% 880kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	20% 19.5g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	6.38% 2.04g	32g per day for Men 19-50 years
Omega 3	NA	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	NA	50% 8.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	104% 135g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	35.7% 26g	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	68.4% 26g	116% 44g	38g per day for Men 19-50 years
Protein	39.6% 22g	88% 49.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	8.13% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	364% 4.73mg	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	NA	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	1.1% 1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	15% 150mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	NA	170% 1.53mg	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	62.5% 5mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	NA	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	NA	356% 8.2mg	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	NA	114% 800mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	42.4% 1440mg	3400mg per day for Men 19-50 years
Selenium	NA	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	88% 1320mg	1500mg per day for Men 19-50 years
Zinc	NA	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	18.4% 681g	21.2% 786g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Canned low Salt Chickpeas with Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Canned low Salt Chickpeas with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

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

• Both Frozen Roasted Potatoes with Salt and Canned Chickpeas Solids and Liquids low Salt have similar amounts of vitamins per 1 kg
• Both Frozen Roasted Potatoes with Salt as well as Canned Chickpeas Solids and Liquids low Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs Canned low Salt Chickpeas with Liquids:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 3.1 times more Potassium and 2.3 times more Sodium than Canned low Salt Chickpeas with Liquids.
• While 1 kg of Canned Chickpeas Solids and Liquids low Salt contains 2.3 times more Calcium and 2.5 times more Iron than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 1.4 times more Energy and 1.9 times more Carbohydrate than Canned low Salt Chickpeas with Liquids.
• While 1 kg of Canned Chickpeas Solids and Liquids low Salt contains 3.8 times more Sugars, 1.7 times more Fiber and 2.2 times more Protein than Frozen Roasted Potatoes with Salt.