Comparing Nutrients in 500 calories Boiled Chickpeas VS Canned Carrots with Salt

Weight per 500 calories

• Boiled Chickpeas: 305g
• Canned Carrots with Salt: 2000g

Boiled Chickpeas have 6.6 times more energy per 100g than Canned Carrots with Salt. It has above average energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Chickpeas	21%	14%	65%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Chickpeas	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.14% 7.9g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	2.56% 0.82g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.3% 83.6g	85.2% 111g	130g per day for Men 19-50 years
Sugars	20% 14.6g	68.4% 49.6g	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	61% 23g	79% 30g	38g per day for Men 19-50 years
Protein	48.2% 27g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Chickpeas	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.34% 3.05μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.8% 0.19mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.6% 0.42mg	172% 2.24mg	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	131% 524μg	45% 180μg	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	4.4% 3.96mg	60% 54mg	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	7.1% 1.07mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chickpeas	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	15% 149mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	231% 2.08mg	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	110% 8.8mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	137% 3.14mg	391% 9mg	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	73% 512mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	26% 887mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	20.5% 11.3μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	1.42% 21.3mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	42.4% 4.66mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	4.96% 184g	50.2% 1859g	3700g per day for Men 19-50 years

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

• Boiled Chickpeas have 2.9 times more Vitamin B9 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 3660.5 times more Vitamin A, 3.1 times more Vitamin B2, 6.9 times more Vitamin B3, 3.1 times more Vitamin B5, 5.3 times more Vitamin B6, 13.6 times more Vitamin C, 13.9 times more Vitamin E and 16.1 times more Vitamin K than Boiled Chickpeas .
• Both Boiled Chickpeas and Drained Canned Carrots with Salt have similar amounts of Vitamin B1 per 500 kcal.
• Both Boiled Chickpeas as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled Chickpeas have 1.4 times more Selenium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 3.3 times more Calcium, 1.9 times more Copper, 1.5 times more Iron, 2.9 times more Manganese, 4 times more Potassium, 226.8 times more Sodium and 10.1 times more Water than Boiled Chickpeas .
• Both Boiled Chickpeas and Drained Canned Carrots with Salt have similar amounts of Magnesium, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Chickpeas have 2.1 times more Fat, 2.1 times more Omega 6 and 2.1 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.7 times more Omega 3, 1.3 times more Carbohydrate, 3.4 times more Sugars and 1.3 times more Fiber than Boiled Chickpeas .
• Both Boiled Chickpeas and Drained Canned Carrots with Salt have similar amounts of Energy per 500 kcal.
• Both Boiled Chickpeas as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.