Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Canned Chickpeas Rinsed

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Canned Chickpeas Rinsed	20%	16%	64%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Energy	3.6% 104kcal	21.6% 626kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	11.6% 11.2g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	3% 0.97g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	24.7% 4.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.4g	79.8% 104g	130g per day for Men 19-50 years
Sugars	15.4% 11g	25% 18g	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	21.5% 8.16g	75.2% 28.6g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Vitamin A	309% 2781μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	40.5% 0.53mg	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	9.07% 36.3μg	46.5% 186μg	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	10% 9.07mg	0.5% 0.45mg	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	22% 3.3mg	8.77% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Calcium	14% 141mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	126% 1.13mg	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	29.5% 2.36mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	158% 3.63mg	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	13% 91mg	52% 363mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	14.5% 494mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	64% 962mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	24.3% 2.68mg	11mg per day for Men 19-50 years
Water	11.4% 422g	8.2% 303g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Canned Chickpeas Rinsed per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Liquids and Salt versus 1 lb of Canned Chickpeas Rinsed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Carrots with Liquids and Salt vs Canned Chickpeas Rinsed:

• 1 pound of Canned Carrots with Liquids and Salt has 613 times more Vitamin A, 1.8 times more Vitamin B2, 3.4 times more Vitamin B3, 20 times more Vitamin C, 2.5 times more Vitamin E and 2.9 times more Vitamin K than Canned Chickpeas Rinsed.
• While 1 lb of Canned Chickpeas , Rinsed Solids contains 1.3 times more Vitamin B1 and 5.1 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Chickpeas Rinsed provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 pound of Canned Chickpeas Rinsed have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin C and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Chickpeas , Rinsed Solids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Liquids and Salt vs Canned Chickpeas Rinsed:

• 1 pound of Canned Carrots with Liquids and Salt has 1.6 times more Potassium and 1.4 times more Water than Canned Chickpeas Rinsed.
• While 1 lb of Canned Chickpeas , Rinsed Solids contains 1.4 times more Calcium, 2.4 times more Copper, 1.9 times more Iron, 2.7 times more Magnesium, 1.8 times more Manganese, 4 times more Phosphorus, 7.8 times more Selenium and 2 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Chickpeas Rinsed contain similar levels of Sodium per one pound.
• 1 pound of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Chickpeas , Rinsed Solids contains 6 times more Energy, 17.6 times more Fat, 4.5 times more Omega 3, 16.6 times more Omega 6, 4.3 times more Carbohydrate, 1.6 times more Sugars, 3.5 times more Fiber and 12.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein