Comparing Nutrients in 7 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	1.7% 49.6kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	33.5% 5.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	88.3% 115g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	29.7% 21.5g	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	7.83% 2.98g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	79.3% 44.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Chickpea flour	Recommended Dietary Allowance
Vitamin A	123% 1107μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	80.4% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	75% 0.98mg	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	4.47% 18μg	217% 867μg	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	5.95% 5.36mg	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	9.8% 1.47mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Chickpea flour	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	201% 1.8mg	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	16% 1.27mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	78.4% 329mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	138% 3.18mg	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	6.8% 47.6mg	90% 631mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	49.4% 1679mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	30% 16.5μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	50.7% 5.58mg	11mg per day for Men 19-50 years
Water	5% 184g	0.55% 20.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Chickpea flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Chickpea flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Chickpea flour:

• 7 ounces of Canned Carrots with Salt have 279 times more Vitamin A and more Vitamin C than Chickpea flour.
• While 7 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 seven ounces.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Chickpea flour:

• 7 ounces of Canned Carrots with Salt have 3.8 times more Sodium and 9 times more Water than Chickpea flour.
• While 7 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.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 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.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein