Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Canned Chickpeas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Canned Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	4% 3.87g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.27% 0.4g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	4.1% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	9.9% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	20.6% 26.8g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	NA	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	9.4% 3.57g	23% 8.73g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	17.4% 9.76g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Vitamin A	135% 1216μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	72.2% 0.94mg	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	3.97% 16μg	12.4% 49.6μg	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% 3.97mg	0.22% 0.2mg	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	9.66% 1.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	33.7% 0.3mg	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	13% 1.03mg	30.5% 2.44mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	70.6% 1.62mg	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	5.67% 39.7mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	36.8% 552mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	5% 185g	4.2% 156g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Canned Chickpeas with Liquids per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Canned Chickpeas with Liquids:

• 7 ounces of Canned Carrots with Liquids and Salt have 613 times more Vitamin A, 1.8 times more Vitamin B2, 3.2 times more Vitamin B3 and 20 times more Vitamin C than Canned Chickpeas with Liquids.
• While 7 oz of Canned Chickpeas Solids and Liquids contain 1.7 times more Vitamin B1, 2.2 times more Vitamin B5, 4.2 times more Vitamin B6 and 3.1 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Canned Chickpeas with Liquids have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Chickpeas Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Canned Chickpeas with Liquids:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.2 times more Potassium than Canned Chickpeas with Liquids.
• While 7 oz of Canned Chickpeas Solids and Liquids contain 1.5 times more Copper, 2.4 times more Iron, 3 times more Magnesium, 1.8 times more Manganese, 4 times more Phosphorus, 5 times more Selenium and 2.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Chickpeas with Liquids contain similar levels of Calcium, Sodium and Water per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Chickpeas Solids and Liquids contain 3.8 times more Energy, 13.9 times more Fat, 4.1 times more Omega 3, 15.2 times more Omega 6, 2.5 times more Carbohydrate, 2.4 times more Fiber and 8.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein