Comparing Nutrients in 1 pound Canned low Salt Chickpeas with Liquids VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned low Salt Chickpeas with Liquids	22%	19%	59%
Carrots	8%	5%	87%

Macro Nutrients

	Canned low Salt Chickpeas with Liquids	Carrots	Recommended Dietary Allowance
Energy	13.8% 399kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.85g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	22.7% 3.85g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	16.2% 11.7g	29.7% 21.5g	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	3.44% 2.5g	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	% 2.68g	g per day for Men 19-50 years
Sucrose	NA	% 16.3g	g per day for Men 19-50 years
Fiber	52.5% 20g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	40% 22.3g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Canned low Salt Chickpeas with Liquids	Carrots	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.36mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.3% 113μg	21.5% 86μg	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	29.7% 26.8mg	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	5.75% 0.86mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned low Salt Chickpeas with Liquids	Carrots	Recommended Dietary Allowance
Calcium	16% 159mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	28.2% 0.65mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	42.7% 1451mg	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	40% 599mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	9.63% 356g	11% 400g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned low Salt Chickpeas with Liquids vs Carrots:

• Canned Chickpeas Solids and Liquids low Salt have 3.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 835 times more Vitamin A, 2.1 times more Vitamin B1, 3.9 times more Vitamin B2, 7.6 times more Vitamin B3, 59 times more Vitamin C, 3.5 times more Vitamin E and 6 times more Vitamin K than Canned Chickpeas Solids and Liquids low Salt.
• Both Canned Chickpeas Solids and Liquids low Salt and Raw Carrots have similar amounts of Vitamin B5 per 1 lb.
• Both Canned Chickpeas Solids and Liquids low Salt as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned low Salt Chickpeas with Liquids vs Carrots:

• Canned Chickpeas Solids and Liquids low Salt have 3.4 times more Copper, 4.1 times more Iron, 2.3 times more Magnesium, 5.7 times more Manganese, 2.3 times more Phosphorus, 20 times more Selenium, 1.9 times more Sodium and 2.9 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.2 times more Potassium than Canned Chickpeas Solids and Liquids low Salt.
• Both Canned Chickpeas Solids and Liquids low Salt and Raw Carrots have similar amounts of Calcium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Chickpeas Solids and Liquids low Salt have 2.1 times more Energy, 8.1 times more Fat, 16.5 times more Omega 3, 8.5 times more Omega 6, 1.4 times more Carbohydrate, 1.6 times more Fiber and 5.3 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.8 times more Sugars than Canned Chickpeas Solids and Liquids low Salt.
• Both Canned Chickpeas Solids and Liquids low Salt as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.