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Comparing Nutrients in 500 calories Canned Chickpeas with LiquidsVS Boiled Carrots

Weight per 500 calories

Canned Chickpeas with Liquids
568g
Boiled Carrots
1429g

Canned Chickpeas with Liquids have 2.5 times more energy per 100g than Boiled Carrots. It has average energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 500 calories - Canned Chickpeas with Liquids or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

Canned Chickpeas with Liquids
22%
19%
59%
Boiled Carrots
8%
4%
88%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
11.4%11g
Fat
2.65%2.57g
11 gvs2.57 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
3.62%1.16g
Saturated Fat
1.34%0.43g
1.16 gvs0.43 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
11.7%0.19g
Omega 3
0.89%0.014g
0.19 gvs0.014 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
28.4%4.82g
Omega 6
7.3%1.24g
4.82 gvs1.24 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
59%76.6g
Carbohydrate
90%117g
76.6 gvs117 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
NA
Sugars
68%49.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs49.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
7.1%5.14g
≤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]
NA gvs5.14 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%5.7g
NA gvs5.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%38.6g
NA gvs38.6 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
65.8%25g
Fiber
113%43g
25 gvs43 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
50%28g
Protein
19.4%11g
28 gvs11 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0.63%5.7μg
Vitamin A
1352%12171μg
RAE, retinol activity equivalents
5.7 μgvs12171 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
15%0.18mg
Vitamin B1
78.6%0.94mg
Thiamine
0.18 mgvs0.94 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
6.56%0.085mg
Vitamin B2
48.4%0.63mg
Riboflavin
0.085 mgvs0.63 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
4.6%0.74mg
Vitamin B3
57.6%9.2mg
Niacin, nicotinic acid, niacinamide
0.74 mgvs9.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
34%1.7mg
Vitamin B5
66.3%3.3mg
Pantothenic acid
1.7 mgvs3.3 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
207%2.7mg
Vitamin B6
168%2.2mg
Pyridoxine
2.7 mgvs2.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
35.5%142μg
Vitamin B9
50%200μg
Folates and Folic Acid
142 μgvs200 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
0.63%0.57mg
Vitamin C
57%51.4mg
Ascorbic acid
0.57 mgvs51.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
NA
Vitamin E
98%14.7mg
Tocopherols and Tocotrienols
NA mgvs14.7 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
NA
Vitamin K
163%196μg
Phytomenadione or phylloquinone
NA μgvs196 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

20%199mg
Calcium
43%429mg
199 mgvs429 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
97%0.87mg
Copper
27%0.24mg
0.87 mgvs0.24 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
17%679μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs679 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
87.4%7mg
Iron
60.7%4.86mg
7 mgvs4.86 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
36.5%153mg
Magnesium
34%143mg
153 mgvs143 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
202%4.65mg
Manganese
96%2.2mg
4.65 mgvs2.2 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
65%455mg
Phosphorus
61.2%429mg
455 mgvs429 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
24%818mg
Potassium
99%3357mg
818 mgvs3357 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
20.7%11.4μg
Selenium
18%10μg
11.4 μgvs10 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
105%1580mg
Sodium
55.2%829mg
1580 mgvs829 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
35.6%3.92mg
Zinc
26%2.86mg
3.92 mgvs2.86 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
12%446g
Water
35%1288g
446 gvs1288 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 500 calories of Canned Chickpeas with Liquids vs Boiled Carrots:
Comparing minerals per 500 calories for Canned Chickpeas with Liquids vs Boiled Carrots:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: