Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Canned Chickpeas Rinsed

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Canned Chickpeas Rinsed	20%	16%	64%

Macro Nutrients

	Cooked Frozen Carrots	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	9.44% 274kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.32% 0.42g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	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	11.8% 15.3g	35% 45.4g	130g per day for Men 19-50 years
Sugars	11% 8.1g	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	0.77% 0.56g	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	% 0.71g	NA	g per day for Men 19-50 years
Sucrose	% 6.83g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	33% 12.5g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Vitamin A	187% 1679μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	1.55% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	5.46% 22μg	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	5.07% 4.56mg	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	13.4% 2mg	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	55% 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	13% 1.05mg	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	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	8.8% 61.5mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	6.36% 216mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	28% 421mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	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: Cooked Frozen Carrots VS Canned Chickpeas Rinsed per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen 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 Cooked Frozen Carrots vs Canned Chickpeas Rinsed:

• 7 ounces of Cooked Frozen Carrots have 846 times more Vitamin A, 2.5 times more Vitamin B2, 3.3 times more Vitamin B3, 23 times more Vitamin C, 3.5 times more Vitamin E and 4 times more Vitamin K than Canned Chickpeas Rinsed.
• While 7 oz of Canned Chickpeas , Rinsed Solids contain 1.4 times more Vitamin B6 and 3.7 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Canned Chickpeas Rinsed provide similar amounts of Vitamin B1 per seven ounces.
• 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 Frozen 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 Cooked Frozen Carrots vs Canned Chickpeas Rinsed:

• 7 ounces of Cooked Frozen Carrots have 1.8 times more Potassium and 1.4 times more Water than Canned Chickpeas Rinsed.
• While 7 oz of Canned Chickpeas , Rinsed Solids contain 3 times more Copper, 1.8 times more Iron, 2.2 times more Magnesium, 4.8 times more Manganese, 2.6 times more Phosphorus, 5.2 times more Selenium, 3.6 times more Sodium and 1.7 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Canned Chickpeas Rinsed contain similar levels of Calcium per seven ounces.
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 1.2 times more Omega 3 than Canned Chickpeas Rinsed.
• While 7 oz of Canned Chickpeas , Rinsed Solids contain 3.7 times more Energy, 3.6 times more Fat, 3.2 times more Omega 6, 3 times more Carbohydrate, 1.9 times more Fiber and 12.1 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Canned Chickpeas Rinsed offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein