Comparing Nutrients in 1 pound Baked Red Potatoes VS Canned low Salt Chickpeas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Canned low Salt Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Baked Red Potatoes	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Energy	13.6% 395kcal	13.8% 399kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	9.1% 8.85g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	9.36% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	22.7% 3.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	47% 61g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	16.2% 11.7g	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	2.75% 2g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.04g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	52.5% 20g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	40% 22.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	27% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	165% 2.15mg	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	30.6% 122μg	28.3% 113μg	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	63.5% 57mg	0.5% 0.45mg	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	2.4% 0.36mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	4.1% 41mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	77% 0.69mg	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	39.7% 3.18mg	69.7% 5.58mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	161% 3.7mg	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	46.7% 327mg	52% 363mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	19.2% 653mg	3400mg per day for Men 19-50 years
Selenium	NA	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	40% 599mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	9.4% 348g	9.63% 356g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 2.3 times more Vitamin B1, 3.3 times more Vitamin B2, 12.3 times more Vitamin B3, 126 times more Vitamin C and 1.3 times more Vitamin K than Canned Chickpeas Solids and Liquids low Salt.
• While Canned Chickpeas Solids and Liquids low Salt contain 2.2 times more Vitamin B6 and 2.4 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Chickpeas Solids and Liquids low Salt have similar amounts of Vitamin B5 and Vitamin B9 per 1 lb.
• Both Baked Whole Red Potatoes as well as Canned Chickpeas Solids and Liquids low Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Canned low Salt Chickpeas with Liquids:

• Baked Whole Red Potatoes have 3.8 times more Potassium than Canned Chickpeas Solids and Liquids low Salt.
• While Canned Chickpeas Solids and Liquids low Salt contain 3.9 times more Calcium, 1.8 times more Iron, 4.7 times more Manganese, 11 times more Sodium and 1.7 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Chickpeas Solids and Liquids low Salt have similar amounts of Copper, Magnesium, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have 1.5 times more Carbohydrate than Canned Chickpeas Solids and Liquids low Salt.
• While Canned Chickpeas Solids and Liquids low Salt contain 13 times more Fat, 2.2 times more Omega 3, 17.3 times more Omega 6, 1.8 times more Sugars, 2.4 times more Fiber and 2.1 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Chickpeas Solids and Liquids low Salt have similar amounts of Energy per 1 lb.
• Both Baked Whole Red Potatoes as well as Canned Chickpeas Solids and Liquids low Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.