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

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Canned low Salt Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Carrots	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Energy	6.4% 186kcal	13.8% 399kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	9.1% 8.85g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	9.36% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	22.7% 3.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	47% 61g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	16.2% 11.7g	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	3.44% 2.5g	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	% 2.68g	NA	g per day for Men 19-50 years
Sucrose	% 16.3g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	52.5% 20g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	40% 22.3g	56g per day for Men 19-50 years

Vitamins

	Carrots	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Vitamin A	421% 3787μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	27% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.6% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.5% 86μg	28.3% 113μg	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	29.7% 26.8mg	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	20% 3mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	15% 150mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	77% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	0.36% 14.5μg	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	17% 1.36mg	69.7% 5.58mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	161% 3.7mg	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	22.7% 159mg	52% 363mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	19.2% 653mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	40% 599mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	11% 400g	9.63% 356g	3700g per day for Men 19-50 years

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

• Raw Carrots have 835 times more Vitamin A, 2.1 times more Vitamin B1, 3.9 times more Vitamin B2, 7.6 times more Vitamin B3, 59 times more Vitamin C, 3.5 times more Vitamin E and 6 times more Vitamin K than Canned Chickpeas Solids and Liquids low Salt.
• While Canned Chickpeas Solids and Liquids low Salt contain 3.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots and Canned Chickpeas Solids and Liquids low Salt have similar amounts of Vitamin B5 per 1 lb.
• Both Raw Carrots as well as Canned Chickpeas Solids and Liquids low Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Carrots have 2.2 times more Potassium than Canned Chickpeas Solids and Liquids low Salt.
• While Canned Chickpeas Solids and Liquids low Salt contain 3.4 times more Copper, 4.1 times more Iron, 2.3 times more Magnesium, 5.7 times more Manganese, 2.3 times more Phosphorus, 20 times more Selenium, 1.9 times more Sodium and 2.9 times more Zinc than Raw Carrots.
• Both Raw Carrots and Canned Chickpeas Solids and Liquids low Salt have similar amounts of Calcium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Carrots have 1.8 times more Sugars than Canned Chickpeas Solids and Liquids low Salt.
• While Canned Chickpeas Solids and Liquids low Salt contain 2.1 times more Energy, 8.1 times more Fat, 16.5 times more Omega 3, 8.5 times more Omega 6, 1.4 times more Carbohydrate, 1.6 times more Fiber and 5.3 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Canned Chickpeas Solids and Liquids low Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.