Comparing Nutrients in 5 ounces Frozen Carrots VS Boiled Chickpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Boiled Chickpeas with Salt	21%	14%	65%

Macro Nutrients

	Frozen Carrots	Boiled Chickpeas with Salt	Recommended Dietary Allowance
Energy	1.76% 51kcal	8% 232kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	3.8% 3.67g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	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	8.6% 11g	30% 39g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	9.4% 6.8g	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	0.61% 0.44g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 5.74g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	28.3% 10.8g	38g per day for Men 19-50 years
Protein	1.97% 1.1g	22.4% 12.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Boiled Chickpeas with Salt	Recommended Dietary Allowance
Vitamin A	112% 1006μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	4.66% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	8.1% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	15% 0.2mg	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	3.54% 14μg	61% 244μg	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	3.94% 3.54mg	2.05% 1.84mg	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	5.4% 0.81mg	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	4.72% 5.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Boiled Chickpeas with Salt	Recommended Dietary Allowance
Calcium	5.1% 51mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	55.4% 0.5mg	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	7.8% 0.62mg	51.2% 4.1mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	63.5% 1.46mg	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	6.7% 46.8mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	12% 412mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	9.54% 5.24μg	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	23% 344mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	19.7% 2.17mg	11mg per day for Men 19-50 years
Water	3.45% 128g	2.3% 85.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Boiled Chickpeas with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Carrots vs Boiled Chickpeas with Salt:

• 5 ounces of Frozen Carrots have 710 times more Vitamin A, 1.9 times more Vitamin C, 1.6 times more Vitamin E and 4.4 times more Vitamin K than Boiled Chickpeas with Salt.
• While 5 oz of Boiled Chickpeas with Salt contain 2.6 times more Vitamin B1, 1.7 times more Vitamin B2, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 17.2 times more Vitamin B9 than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Chickpeas with Salt provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Boiled Chickpeas with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Carrots, Unprepared as well as Boiled Chickpeas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Carrots vs Boiled Chickpeas with Salt:

• 5 ounces of Frozen Carrots have 1.5 times more Water than Boiled Chickpeas with Salt.
• While 5 oz of Boiled Chickpeas with Salt contain 1.4 times more Calcium, 4.8 times more Copper, 6.6 times more Iron, 4 times more Magnesium, 6 times more Manganese, 5.1 times more Phosphorus, 5.3 times more Selenium, 3.6 times more Sodium and 4.6 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Chickpeas with Salt contain similar levels of Potassium per five ounces.
• 5 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Chickpeas with Salt contain 4.6 times more Energy, 5.6 times more Fat, 2.5 times more Omega 3, 4.5 times more Omega 6, 3.5 times more Carbohydrate, 2.3 times more Fiber and 11.4 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Chickpeas with Salt offer comparable quantities of Sugars per five ounces.
• 5 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein