Comparing Nutrients in 300 calories Canned Chickpeas VS Carrots

Weight per 300 calories

Canned Chickpeas

216g

Carrots

732g

Canned Chickpeas have 3.4 times more energy per 100g than Carrots. It has average energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Canned Chickpeas or Carrots?

Macros Ratio

Protein Fat Carbs

Canned Chickpeas

20%

17%

63%

Carrots

87%

300 kcal ▼

Macro Nutrients

Canned Chickpeas vs Carrots

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.16%5.98g

Fat

1.8%1.76g

5.98 gvs1.76 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.44%0.46g

Saturated Fat

0.73%0.23g

0.46 gvs0.23 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.86%0.078g

Omega 3

0.91%0.015g

0.078 gvs0.015 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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12%2g

Omega 6

4.3%0.73g

2 gvs0.73 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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37.4%48.6g

Carbohydrate

54%70g

48.6 gvs70 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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12%8.65g

Sugars

48%34.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

8.65 gvs34.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

5.55%4.02g

≤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]

NA gvs4.02 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%4.3g

NA gvs4.3 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%26.3g

NA gvs26.3 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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36.3%14g

Fiber

54%20.5g

14 gvs20.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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27%15.2g

Protein

12%6.8g

15.2 gvs6.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Chickpeas vs Carrots

0.24%2.16μg

Vitamin A

679%6110μg

RAE, retinol activity equivalents

2.16 μgvs6110 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.86%0.058mg

Vitamin B1

40.2%0.48mg

Thiamine

0.058 mgvs0.48 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.5%0.032mg

Vitamin B2

32.6%0.42mg

Riboflavin

0.032 mgvs0.42 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1.9%0.3mg

Vitamin B3

45%7.2mg

Niacin, nicotinic acid, niacinamide

0.3 mgvs7.2 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

40%2mg

Pantothenic acid

NA mgvs2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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19.3%0.25mg

Vitamin B6

77.7%1mg

Pyridoxine

0.25 mgvs1 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

54%16.2μg

Biotin

NA μgvs16.2 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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26%104μg

Vitamin B9

34.8%139μg

Folates and Folic Acid

104 μgvs139 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.24%0.22mg

Vitamin C

48%43mg

Ascorbic acid

0.22 mgvs43 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.17%0.63mg

Vitamin E

32%4.83mg

Tocopherols and Tocotrienols

0.63 mgvs4.83 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.1%7.34μg

Vitamin K

80.5%97μg

Phytomenadione or phylloquinone

7.34 μgvs97 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Chickpeas vs Carrots

9.7%97mg

Calcium

24%241mg

97 mgvs241 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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60.7%0.55mg

Copper

36.6%0.33mg

0.55 mgvs0.33 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.59%23.4μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs23.4 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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29%2.3mg

Iron

27.4%2.2mg

2.3 mgvs2.2 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13.4%56mg

Magnesium

21%88mg

56 mgvs88 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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79.4%1.83mg

Manganese

45.5%1.05mg

1.83 mgvs1.05 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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26.2%183mg

Phosphorus

36.6%256mg

183 mgvs256 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8%272mg

Potassium

69%2341mg

272 mgvs2341 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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12%6.7μg

Selenium

1.33%0.73μg

6.7 μgvs0.73 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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35.4%531mg

Sodium

33.7%505mg

531 mgvs505 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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12.4%1.36mg

Zinc

16%1.76mg

1.36 mgvs1.76 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.9%144g

Water

17.5%646g

144 gvs646 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Canned Chickpeas vs Carrots:

Raw Carrots contain 2830.9 times more Vitamin A, 8.3 times more Vitamin B1, 13.1 times more Vitamin B2, 23.8 times more Vitamin B3, 4 times more Vitamin B6, 1.3 times more Vitamin B9, 200 times more Vitamin C, 7.7 times more Vitamin E and 13.2 times more Vitamin K than Canned Chickpeas , Solids.
Both Canned Chickpeas , Solids as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Chickpeas vs Carrots:

Canned Chickpeas , Solids have 1.7 times more Copper, 1.7 times more Manganese and 9.1 times more Selenium than Raw Carrots.
While Raw Carrots contain 2.5 times more Calcium, 1.6 times more Magnesium, 1.4 times more Phosphorus, 8.6 times more Potassium, 1.3 times more Zinc and 4.5 times more Water than Canned Chickpeas , Solids.
Both Canned Chickpeas , Solids and Raw Carrots have similar amounts of Iron and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned Chickpeas , Solids have 3.4 times more Fat, 5.3 times more Omega 3, 2.7 times more Omega 6 and 2.2 times more Protein than Raw Carrots.
While Raw Carrots contain 1.4 times more Carbohydrate, 4 times more Sugars and 1.5 times more Fiber than Canned Chickpeas , Solids.
Both Canned Chickpeas , Solids and Raw Carrots have similar amounts of Energy per 300 kcal.
Both Canned Chickpeas , Solids as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Chickpeas VS Canned Chickpeas RinsedCarrotsVS Canned Chickpeas RinsedCanned Chickpeas VS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 300 calories Canned Chickpeas VS Carrots

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Chickpeas or Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: