Comparing Nutrients in 1 pound Canned Chickpeas VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas	20%	17%	63%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Chickpeas	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	21.7% 630kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	3.03% 0.97g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	25% 4.22g	NA	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	91% 119g	130g per day for Men 19-50 years
Sugars	25% 18g	4.3% 3.13g	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	76.4% 29g	31% 11.8g	38g per day for Men 19-50 years
Protein	57% 32g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.5% 0.45mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.77% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	20.4% 204mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	NA	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	NA	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	17% 572mg	60% 2041mg	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	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	NA	11mg per day for Men 19-50 years
Water	8.18% 303g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Chickpeas VS Frozen Roasted Potatoes with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Chickpeas vs Frozen Roasted Potatoes with Salt:

• Both Canned Chickpeas , Solids and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 lb
• Both Canned Chickpeas , Solids as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Canned Chickpeas vs Frozen Roasted Potatoes with Salt:

• 1 pound of Canned Chickpeas has 3 times more Calcium and 2.1 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 3.6 times more Potassium than Canned Chickpeas , Solids.
• Both Canned Chickpeas and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per one pound.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Chickpeas has 1.5 times more Fat, 5.8 times more Sugars, 2.5 times more Fiber and 3.2 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Canned Chickpeas and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per one pound.