Comparing Nutrients in 1 pound Canned Chickpeas with Liquids VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas with Liquids	22%	19%	59%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Canned Chickpeas with Liquids	Baked Potato Flesh	Recommended Dietary Allowance
Energy	13.8% 399kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.85g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	22.7% 3.85g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.7g	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	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	52.5% 20g	18% 6.8g	38g per day for Men 19-50 years
Protein	40% 22.3g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas with Liquids	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.36mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	105% 1.37mg	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	28.3% 113μg	10.2% 41μg	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	64.5% 58mg	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	NA	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas with Liquids	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	16% 159mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	108% 0.98mg	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	69.7% 5.58mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	31.8% 0.73mg	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	52% 363mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	84% 1261mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9.63% 356g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Chickpeas with Liquids VS Baked Potato Flesh per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Chickpeas with Liquids vs Baked Potato Flesh:

• 1 pound of Canned Chickpeas with Liquids has 1.6 times more Vitamin B6 and 2.8 times more Vitamin B9 than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 3.3 times more Vitamin B1, 10.7 times more Vitamin B3, 1.9 times more Vitamin B5 and 128 times more Vitamin C than Canned Chickpeas Solids and Liquids.
• 1 pound of Canned Chickpeas with Liquids have insufficient amounts of Vitamin B3 and Vitamin C
• Both Canned Chickpeas Solids and Liquids as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Chickpeas with Liquids vs Baked Potato Flesh:

• 1 pound of Canned Chickpeas with Liquids has 7 times more Calcium, 3.5 times more Iron, 5.1 times more Manganese, 1.6 times more Phosphorus, 6.7 times more Selenium, 55.6 times more Sodium and 2.4 times more Zinc than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.4 times more Copper and 2.7 times more Potassium than Canned Chickpeas Solids and Liquids.
• Both Canned Chickpeas with Liquids and Baked Potato Flesh contain similar levels of Magnesium and Water per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Chickpeas with Liquids has 19.5 times more Fat, 3.3 times more Omega 3, 26.5 times more Omega 6, 2.9 times more Fiber and 2.5 times more Protein than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.6 times more Carbohydrate than Canned Chickpeas Solids and Liquids.
• Both Canned Chickpeas with Liquids and Baked Potato Flesh offer comparable quantities of Energy per one pound.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6