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

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Canned low Salt Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Baked White Potatoes	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Energy	31.7% 920kcal	30.3% 880kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	20% 19.5g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	6.38% 2.04g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	162% 211g	104% 135g	130g per day for Men 19-50 years
Sugars	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	116% 44g	38g per day for Men 19-50 years
Protein	37.5% 21g	88% 49.2g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Canned low Salt Chickpeas with Liquids	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	40% 0.48mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	8.13% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	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	95% 380μg	62.5% 250μg	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	140% 126mg	1.1% 1mg	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	2.67% 0.4mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	10% 100mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	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	80% 6.4mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	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	107% 750mg	114% 800mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	42.4% 1440mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	88% 1320mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	20.4% 754g	21.2% 786g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.5 times more Vitamin B1, 2.9 times more Vitamin B2, 11.8 times more Vitamin B3, 1.3 times more Vitamin B5, 1.5 times more Vitamin B9, 126 times more Vitamin C and 1.2 times more Vitamin K than Canned Chickpeas Solids and Liquids low Salt.
• While Canned Chickpeas Solids and Liquids low Salt contain 2.2 times more Vitamin B6 and 4.8 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Canned Chickpeas Solids and Liquids low Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Baked Whole White Potatoes have 3.8 times more Potassium than Canned Chickpeas Solids and Liquids low Salt.
• While Canned Chickpeas Solids and Liquids low Salt contain 3.5 times more Calcium, 1.9 times more Iron, 4.3 times more Manganese, 4 times more Selenium, 18.9 times more Sodium and 2 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Chickpeas Solids and Liquids low Salt have similar amounts of Copper, Magnesium, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 1.6 times more Carbohydrate than Canned Chickpeas Solids and Liquids low Salt.
• While Canned Chickpeas Solids and Liquids low Salt contain 13 times more Fat, 2.2 times more Omega 3, 17.3 times more Omega 6, 1.7 times more Sugars, 2.1 times more Fiber and 2.3 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Chickpeas Solids and Liquids low Salt have similar amounts of Energy per 1 kg.
• Both Baked Whole White Potatoes as well as Canned Chickpeas Solids and Liquids low Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.