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

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas with Liquids	22%	19%	59%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Canned Chickpeas with Liquids	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	13.8% 399kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.85g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	22.7% 3.85g	7.55% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	1.8% 1.3g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 0.77g	g per day for Men 19-50 years
Fiber	52.5% 20g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	40% 22.3g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas with Liquids	Oven-heated 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	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.36mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	60% 0.78mg	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	25% 100μg	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	59.5% 53.5mg	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	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas with Liquids	Oven-heated 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	73% 0.66mg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	43% 0.99mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	84% 1261mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	9.63% 356g	7.73% 286g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Chickpeas with Liquids VS Oven-heated 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 Oven-heated 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 Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Canned Chickpeas with Liquids has 2.8 times more Vitamin B6 than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 3.8 times more Vitamin B1, 2.1 times more Vitamin B2, 16.4 times more Vitamin B3, 1.6 times more Vitamin B5 and 118 times more Vitamin C than Canned Chickpeas Solids and Liquids.
• Both Canned Chickpeas with Liquids and Oven-heated 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 Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in one pound.

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

• 1 pound of Canned Chickpeas with Liquids has 2.7 times more Calcium, 1.6 times more Iron, 3.7 times more Manganese, 20 times more Selenium, 1.7 times more Zinc and 1.2 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 3.3 times more Potassium and 1.4 times more Sodium than Canned Chickpeas Solids and Liquids.
• Both Canned Chickpeas with Liquids and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Copper, Magnesium and Phosphorus per one pound.
• 1 pound of Oven-heated 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 1.8 times more Omega 3, 3 times more Omega 6, 1.9 times more Fiber and 2 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.8 times more Energy, 2.6 times more Fat, 5.3 times more Saturated Fat and 2 times more Carbohydrate than Canned Chickpeas Solids and Liquids.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6