Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Chickpea flour

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Chickpea flour	24%	16%	60%

Macro Nutrients

	Canned Carrots with Salt	Chickpea flour	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	9.78% 9.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	3.07% 0.98g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	24% 4.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.04% 7.85g	63% 82g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	21.2% 15.4g	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	5.6% 2.13g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	56.7% 31.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Chickpea flour	Recommended Dietary Allowance
Vitamin A	88% 791μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	57.4% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	53.6% 0.7mg	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	3.2% 12.8μg	155% 619μg	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	4.25% 3.83mg	0% 0mg	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% 1.05mg	7.84% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	10.7% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Chickpea flour	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	144% 1.3mg	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	11.3% 0.91mg	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	56% 235mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	99% 2.27mg	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	4.86% 34mg	64.4% 451mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	35.3% 1199mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	36.2% 4mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.39% 14.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Chickpea flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Salt versus 5 oz of Chickpea flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Chickpea flour:

• 5 ounces of Canned Carrots with Salt have 279 times more Vitamin A and more Vitamin C than Chickpea flour.
• While 5 oz of Chickpea flour contain 27 times more Vitamin B1, 3.5 times more Vitamin B2, 3.2 times more Vitamin B3, 4.5 times more Vitamin B5, 4.4 times more Vitamin B6 and 48.6 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Chickpea flour provide similar amounts of Vitamin E and Vitamin K per five ounces.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 5 ounces of Chickpea flour have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Chickpea flour have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Chickpea flour:

• 5 ounces of Canned Carrots with Salt have 3.8 times more Sodium and 9 times more Water than Chickpea flour.
• While 5 oz of Chickpea flour contain 1.8 times more Calcium, 8.8 times more Copper, 7.6 times more Iron, 20.8 times more Magnesium, 3.6 times more Manganese, 13.3 times more Phosphorus, 4.7 times more Potassium, 20.8 times more Selenium and 10.8 times more Zinc than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Chickpea flour contain 15.5 times more Energy, 35.2 times more Fat, 19.3 times more Saturated Fat, 10.2 times more Omega 3, 36.3 times more Omega 6, 10.4 times more Carbohydrate, 4.4 times more Sugars, 7.2 times more Fiber and 35 times more Protein than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein