Comparing Nutrients in 1 pound Canned Chickpeas with Liquids VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas with Liquids	22%	19%	59%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Canned Chickpeas with Liquids	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	13.8% 399kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.85g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	17.7% 5.67g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	22.7% 3.85g	6.78% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	83.6% 109g	130g per day for Men 19-50 years
Sugars	NA	1.3% 0.95g	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	0% 0g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	52.5% 20g	24% 9.07g	38g per day for Men 19-50 years
Protein	40% 22.3g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas with Liquids	Frozen Crinkle Cut French Fried Potatoes with Salt	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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	60.7% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.36mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	68.4% 0.89mg	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	35% 141μg	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	39% 35mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas with Liquids	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	16% 159mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	39% 0.35mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	31% 0.71mg	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	52.5% 367mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	50.7% 1724mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	84% 1261mg	106% 1583mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	9.63% 356g	8.23% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Chickpeas with Liquids VS Frozen Crinkle Cut French Fried Potatoes with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Chickpeas with Liquids vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Canned Chickpeas with Liquids has 2.4 times more Vitamin B6 than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 3.3 times more Vitamin B1, 2.5 times more Vitamin B2, 16.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 77 times more Vitamin C than Canned Chickpeas Solids and Liquids.
• Both Canned Chickpeas with Liquids and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Canned Chickpeas with Liquids have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Canned Chickpeas Solids and Liquids as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Chickpeas with Liquids vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Canned Chickpeas with Liquids has 2.7 times more Calcium, 2 times more Copper, 2 times more Iron, 1.3 times more Magnesium, 5.2 times more Manganese, 4 times more Selenium and 2 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2.6 times more Potassium and 1.3 times more Sodium than Canned Chickpeas Solids and Liquids.
• Both Canned Chickpeas with Liquids and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Phosphorus per one pound.
• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Chickpeas with Liquids has 2.1 times more Omega 3, 3.3 times more Omega 6, 2.2 times more Fiber and 2.1 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.7 times more Energy, 2.6 times more Fat, 6.1 times more Saturated Fat and 1.8 times more Carbohydrate than Canned Chickpeas Solids and Liquids.
• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6