Comparing Nutrients in 300 calories Baked White Potatoes VS Canned low Salt Chickpeas with Liquids

Weight per 300 calories

• Baked White Potatoes: 326g
• Canned low Salt Chickpeas with Liquids: 341g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Baked White Potatoes or Canned low Salt Chickpeas with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Canned low Salt Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Baked White Potatoes	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	6.85% 6.65g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	2.17% 0.7g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	7.03% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	35.4% 46g	130g per day for Men 19-50 years
Sugars	6.9% 5g	12% 8.83g	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	1.6% 1.17g	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	% 2.05g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	18% 6.85g	39.5% 15g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	0.38% 3.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	3.93% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	2.77% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	20.4% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	124% 1.6mg	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	31% 124μg	21.3% 85.2μg	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	45.7% 41mg	0.38% 0.34mg	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	0.87% 0.13mg	4.3% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	6.25% 7.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	58% 0.52mg	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	26% 2.1mg	52.4% 4.2mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	121% 2.8mg	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	35% 245mg	39% 273mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	21.4% 2.35mg	11mg per day for Men 19-50 years
Water	6.65% 246g	7.24% 268g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Canned low Salt Chickpeas with Liquids:

• Baked Whole White Potatoes have 1.4 times more Vitamin B1, 2.7 times more Vitamin B2, 11.2 times more Vitamin B3, 1.2 times more Vitamin B5, 1.5 times more Vitamin B9 and 120.5 times more Vitamin C than Canned Chickpeas Solids and Liquids low Salt.
• While Canned Chickpeas Solids and Liquids low Salt contain 2.3 times more Vitamin B6 and 5 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Chickpeas Solids and Liquids low Salt have similar amounts of Vitamin K per 300 kcal.
• Both Baked Whole White Potatoes as well as Canned Chickpeas Solids and Liquids low Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Canned low Salt Chickpeas with Liquids:

• Baked Whole White Potatoes have 3.6 times more Potassium than Canned Chickpeas Solids and Liquids low Salt.
• While Canned Chickpeas Solids and Liquids low Salt contain 3.7 times more Calcium, 1.3 times more Copper, 2 times more Iron, 4.5 times more Manganese, 4.2 times more Selenium, 19.7 times more Sodium and 2.1 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Chickpeas Solids and Liquids low Salt have similar amounts of Magnesium, Phosphorus and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have 1.5 times more Carbohydrate than Canned Chickpeas Solids and Liquids low Salt.
• While Canned Chickpeas Solids and Liquids low Salt contain 13.6 times more Fat, 2.3 times more Omega 3, 18.1 times more Omega 6, 1.8 times more Sugars, 2.2 times more Fiber and 2.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Chickpeas Solids and Liquids low Salt have similar amounts of Energy per 300 kcal.
• Both Baked Whole White Potatoes as well as Canned Chickpeas Solids and Liquids low Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.