Comparing Nutrients in 1 pound Canned Chickpeas VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas	20%	17%	63%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Canned Chickpeas	Baked Red Potatoes	Recommended Dietary Allowance
Energy	21.7% 630kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	3.03% 0.97g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	25% 4.22g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.6% 102g	68.4% 89g	130g per day for Men 19-50 years
Sugars	25% 18g	8.95% 6.5g	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	2.75% 2g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.04g	g per day for Men 19-50 years
Fiber	76.4% 29g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	57% 32g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	74% 0.96mg	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	54.4% 218μg	30.6% 122μg	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	0.5% 0.45mg	63.5% 57mg	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	8.77% 1.3mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	20.4% 204mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	87.7% 0.79mg	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	60.7% 4.85mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	34% 0.78mg	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	55% 386mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	NA	55μg per day for Men 19-50 years
Sodium	74.4% 1116mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	8.18% 303g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Chickpeas vs Baked Red Potatoes:

• Canned Chickpeas , Solids have 1.8 times more Vitamin B9, 3.6 times more Vitamin E and 1.2 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.7 times more Vitamin B1, 3.3 times more Vitamin B2, 11.4 times more Vitamin B3, 1.8 times more Vitamin B6 and 126 times more Vitamin C than Canned Chickpeas , Solids.
• Both Canned Chickpeas , Solids as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Chickpeas vs Baked Red Potatoes:

• Canned Chickpeas , Solids have 5 times more Calcium, 1.5 times more Copper, 1.5 times more Iron, 4.9 times more Manganese, 20.5 times more Sodium and 1.6 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.3 times more Potassium than Canned Chickpeas , Solids.
• Both Canned Chickpeas , Solids and Baked Whole Red Potatoes have similar amounts of Magnesium, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Chickpeas , Solids have 1.6 times more Energy, 18.5 times more Fat, 2.4 times more Omega 3, 19 times more Omega 6, 2.8 times more Sugars, 3.6 times more Fiber and 3.1 times more Protein than Baked Whole Red Potatoes.
• Both Canned Chickpeas , Solids and Baked Whole Red Potatoes have similar amounts of Carbohydrate per 1 lb.
• Both Canned Chickpeas , Solids as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.