Comparing Nutrients in 7 ounces Boiled Carrots VS Canned Chickpeas Rinsed

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Canned Chickpeas Rinsed	20%	16%	64%

Macro Nutrients

	Boiled Carrots	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	9.44% 274kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	1.32% 0.42g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	35% 45.4g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	11% 7.94g	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	0.99% 0.71g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 5.36g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	33% 12.5g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Vitamin A	188% 1691μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	1.55% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	17.7% 0.23mg	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	6.95% 27.8μg	20.3% 81.4μg	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	7.94% 7.14mg	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	13.6% 2.04mg	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	55% 0.5mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	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	8.43% 0.67mg	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	69% 1.6mg	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	8.5% 59.5mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	6.36% 216mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	28% 421mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	4.84% 179g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Canned Chickpeas Rinsed per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Canned Chickpeas Rinsed:

• 7 ounces of Boiled Carrots have 852 times more Vitamin A, 2.6 times more Vitamin B1, 2.9 times more Vitamin B2, 5.2 times more Vitamin B3, 1.3 times more Vitamin B6, 36 times more Vitamin C, 3.6 times more Vitamin E and 4 times more Vitamin K than Canned Chickpeas Rinsed.
• While 7 oz of Canned Chickpeas , Rinsed Solids contain 2.9 times more Vitamin B9 than Boiled and Drained Carrots.
• 7 ounces of Canned Chickpeas Rinsed have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin C and Vitamin E
• Both Boiled and Drained Carrots as well as Canned Chickpeas , Rinsed Solids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Carrots vs Canned Chickpeas Rinsed:

• 7 ounces of Boiled Carrots have 2.2 times more Potassium and 1.3 times more Water than Canned Chickpeas Rinsed.
• While 7 oz of Canned Chickpeas , Rinsed Solids contain 1.4 times more Calcium, 14.7 times more Copper, 2.9 times more Iron, 2.4 times more Magnesium, 5.2 times more Manganese, 2.7 times more Phosphorus, 4.4 times more Selenium, 3.7 times more Sodium and 3 times more Zinc than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Chickpeas , Rinsed Solids contain 3.9 times more Energy, 13.7 times more Fat, 36 times more Omega 3, 10.7 times more Omega 6, 2.8 times more Carbohydrate, 2.1 times more Fiber and 9.3 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Canned Chickpeas Rinsed offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein