Comparing Nutrients in 1 pound Frozen Carrots VS Canned Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Canned Chickpeas	20%	17%	63%

Macro Nutrients

	Frozen Carrots	Canned Chickpeas	Recommended Dietary Allowance
Energy	5.63% 163kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	3.03% 0.97g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	25% 4.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.6% 36g	78.6% 102g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	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	1.94% 1.4g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 18.4g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	76.4% 29g	38g per day for Men 19-50 years
Protein	6.3% 3.54g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Canned Chickpeas	Recommended Dietary Allowance
Vitamin A	358% 3221μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	3.97% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	11.3% 45.4μg	54.4% 218μg	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	12.6% 11.3mg	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	17.2% 2.6mg	8.77% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.5% 80μg	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Canned Chickpeas	Recommended Dietary Allowance
Calcium	16.3% 163mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	128% 1.15mg	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	25% 2mg	60.7% 4.85mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	167% 3.84mg	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	21.4% 150mg	55% 386mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	17% 572mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	20.6% 308mg	74.4% 1116mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	11% 408g	8.18% 303g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Canned Chickpeas per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Carrots vs Canned Chickpeas :

• 1 pound of Frozen Carrots has 710 times more Vitamin A, 1.6 times more Vitamin B1, 2.5 times more Vitamin B2, 3.3 times more Vitamin B3, 25 times more Vitamin C, 2 times more Vitamin E and 5.2 times more Vitamin K than Canned Chickpeas .
• While 1 lb of Canned Chickpeas , Solids contains 4.8 times more Vitamin B9 than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Canned Chickpeas provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Canned Chickpeas have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin C and Vitamin E
• Both Frozen Carrots, Unprepared as well as Canned Chickpeas , Solids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Carrots vs Canned Chickpeas :

• 1 pound of Frozen Carrots has 1.9 times more Potassium and 1.3 times more Water than Canned Chickpeas .
• While 1 lb of Canned Chickpeas , Solids contains 3.4 times more Copper, 2.4 times more Iron, 2.2 times more Magnesium, 4.9 times more Manganese, 2.6 times more Phosphorus, 4.4 times more Selenium, 3.6 times more Sodium and 1.9 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Canned Chickpeas contain similar levels of Calcium per one pound.
• 1 pound of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Chickpeas , Solids contains 3.9 times more Energy, 6 times more Fat, 2.1 times more Omega 3, 3.8 times more Omega 6, 2.9 times more Carbohydrate, 1.9 times more Fiber and 9 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Canned Chickpeas offer comparable quantities of Sugars per one pound.
• 1 pound of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein