Comparing Nutrients in 500 calories Canned Carrots with Liquids and Salt VS Canned Chickpeas

Weight per 500 calories

• Canned Carrots with Liquids and Salt: 2174g
• Canned Chickpeas: 360g

Canned Chickpeas , Solids have 6 times more energy per unit of mass than Canned Carrots Solids and Liquids with Salt, which is average in comparison to other foods. Canned Carrots with Liquids and Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Carrots with Liquids and Salt or Canned Chickpeas ?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Canned Chickpeas	20%	17%	63%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Canned Chickpeas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.14% 3.04g	10.3% 9.96g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	8.1% 0.13g	1.6g per day for Men 19-50 years
Omega 6	7.16% 1.2g	19.7% 3.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.8% 117g	62.3% 81g	130g per day for Men 19-50 years
Sugars	73.8% 53.5g	20% 14.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	103% 39g	60.6% 23g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	45.3% 25.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Canned Chickpeas	Recommended Dietary Allowance
Vitamin A	1481% 13326μg	0.4% 3.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	4.15% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.2% 9.15mg	3.15% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.43mg	32% 0.42mg	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	43.5% 174μg	43% 173μg	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	48.3% 43.5mg	0.4% 0.36mg	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	106% 16mg	6.95% 1.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 213μg	10% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Canned Chickpeas	Recommended Dietary Allowance
Calcium	67.4% 674mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	249% 2.24mg	101% 0.91mg	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	141% 11.3mg	48% 3.85mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	22.3% 94mg	420mg per day for Men 19-50 years
Manganese	425% 9.8mg	132% 3.04mg	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	62% 435mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	111% 3761mg	13.3% 453mg	3400mg per day for Men 19-50 years
Selenium	16% 8.7μg	20.3% 11μg	55μg per day for Men 19-50 years
Sodium	348% 5217mg	59% 885mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	54.6% 2022g	6.5% 240g	3700g per day for Men 19-50 years

Canned Carrots With Liquids And Salt VS Canned Chickpeas Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Carrots with Liquids and Salt or Canned Chickpeas ?

Lets compare vitamin content per 500 calories of Canned Carrots with Liquids and Salt vs Canned Chickpeas :

• 500 calories of Canned Carrots with Liquids and Salt have 3704.7 times more Vitamin A, 4.3 times more Vitamin B1, 10.9 times more Vitamin B2, 18.2 times more Vitamin B3, 5.8 times more Vitamin B6, 120.9 times more Vitamin C, 15.2 times more Vitamin E and 17.4 times more Vitamin K than Canned Chickpeas .
• Both Canned Carrots with Liquids and Salt and Canned Chickpeas provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Canned Chickpeas have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin C and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Chickpeas , Solids have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Carrots with Liquids and Salt vs Canned Chickpeas :

• 500 calories of Canned Carrots with Liquids and Salt have 4.2 times more Calcium, 2.5 times more Copper, 2.9 times more Iron, 2.1 times more Magnesium, 3.2 times more Manganese, 1.4 times more Phosphorus, 8.3 times more Potassium, 5.9 times more Sodium, 2.8 times more Zinc and 8.4 times more Water than Canned Chickpeas .
• While 500 kcal of Canned Chickpeas , Solids contain 1.3 times more Selenium than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Carrots with Liquids and Salt have 1.3 times more Omega 3, 1.4 times more Carbohydrate, 3.7 times more Sugars and 1.7 times more Fiber than Canned Chickpeas .
• While 500 kcal of Canned Chickpeas , Solids contain 3.3 times more Fat, 2.8 times more Omega 6 and 2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Chickpeas offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 6
• 500 calories of Canned Chickpeas provide inadequate amounts of Omega 3