Comparing Nutrients in 100 grams Baked Potato Flesh VS Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Chickpeas	21%	14%	65%

Macro Nutrients

	Baked Potato Flesh	Chickpeas	Recommended Dietary Allowance
Energy	3.2% 93kcal	13% 378kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	6.23% 6.04g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	1.9% 0.6g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	6.38% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	15.5% 2.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	48.4% 63g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	14.8% 10.7g	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	3.95% 1.5g	32% 12g	38g per day for Men 19-50 years
Protein	3.5% 1.96g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Chickpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.75% 0.11mg	39.8% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	9.63% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	41% 0.54mg	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	2.25% 9μg	139% 557μg	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	14.2% 13mg	4.44% 4mg	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	0.27% 0.04mg	5.47% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Chickpeas	Recommended Dietary Allowance
Calcium	0.5% 5mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	73% 0.66mg	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	4.38% 0.35mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	19% 79mg	420mg per day for Men 19-50 years
Manganese	7% 0.16mg	93% 2.13mg	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	7.14% 50mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	25% 2.76mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	0.21% 7.68g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Chickpeas per 100 g

Compare the macro and micronutrient content in 100 g of Baked Potato Flesh versus 100 g of Chickpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked Potato Flesh vs Chickpeas :

• 100 grams of Baked Potato Flesh have 3.2 times more Vitamin C than Chickpeas .
• While 100 g of Raw Chickpeas contain 4.5 times more Vitamin B1, 10.1 times more Vitamin B2, 2.9 times more Vitamin B5, 1.8 times more Vitamin B6, 61.9 times more Vitamin B9, 20.5 times more Vitamin E and 30 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Chickpeas provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Baked Potatoes Flesh no Salt as well as Raw Chickpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Baked Potato Flesh vs Chickpeas :

• 100 grams of Baked Potato Flesh have 9.8 times more Water than Chickpeas .
• While 100 g of Raw Chickpeas contain 11.4 times more Calcium, 3.1 times more Copper, 12.3 times more Iron, 3.2 times more Magnesium, 13.2 times more Manganese, 5 times more Phosphorus, 1.8 times more Potassium and 9.5 times more Zinc than Baked Potatoes Flesh no Salt.
• 100 grams of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Baked Potatoes Flesh no Salt as well as Raw Chickpeas lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Chickpeas contain 4.1 times more Energy, 60.4 times more Fat, 10.2 times more Omega 3, 82.2 times more Omega 6, 2.9 times more Carbohydrate, 6.3 times more Sugars, 8.1 times more Fiber and 10.4 times more Protein than Baked Potatoes Flesh no Salt.
• 100 grams of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6