Comparing Nutrients in 100 calories Chickpea flour VS Tomato Juice with Salt

Weight per 100 calories

• Chickpea flour: 26g
• Tomato Juice with Salt: 588g

Chickpea flour has 22.8 times more energy per 100g than Tomato Juice with Salt. It has high energy density when compared to other foods. Canned Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 100 calories - Chickpea flour or Tomato Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Chickpea flour	24%	16%	60%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Chickpea flour	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.73g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	1.8% 0.029g	1.84% 0.029g	1.6g per day for Men 19-50 years
Omega 6	4.36% 0.74g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	16% 20.8g	130g per day for Men 19-50 years
Sugars	3.87% 2.8g	21% 15g	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	10.8% 7.82g	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	% 7.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	7.34% 2.8g	6.2% 2.35g	38g per day for Men 19-50 years
Protein	10.3% 5.8g	8.93% 5g	56g per day for Men 19-50 years

Vitamins

	Chickpea flour	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.057% 0.52μg	15% 135μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.1% 0.027mg	35.3% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	24.7% 3.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.13% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.78% 0.13mg	31.7% 0.41mg	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	28.2% 113μg	29.4% 118μg	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	0% 0mg	458% 412mg	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	1.43% 0.21mg	12.5% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.96% 2.35μg	11.3% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpea flour	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	1.16% 11.6mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	26% 0.24mg	27.5% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40.6μg	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	15.7% 1.26mg	28.7% 2.3mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	15.4% 64.7mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	17.4% 0.4mg	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	11.7% 82mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	6.43% 219mg	37.5% 1276mg	3400mg per day for Men 19-50 years
Selenium	3.9% 2.14μg	5.35% 2.94μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.5mg	99% 1488mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	5.9% 0.65mg	11mg per day for Men 19-50 years
Water	0.072% 2.66g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Chickpea flour vs Tomato Juice with Salt:

• Canned Tomato Juice with Salt contains 261.8 times more Vitamin A, 4.7 times more Vitamin B1, 16.8 times more Vitamin B2, 8.7 times more Vitamin B3, 3.2 times more Vitamin B6, more Vitamin C, 8.8 times more Vitamin E and 5.8 times more Vitamin K than Chickpea flour.
• Both Chickpea flour and Canned Tomato Juice with Salt have similar amounts of Vitamin B9 per 100 kcal.
• Both Chickpea flour as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Chickpea flour vs Tomato Juice with Salt:

• Canned Tomato Juice with Salt contains 5.1 times more Calcium, 1.8 times more Iron, 1.5 times more Magnesium, 1.4 times more Phosphorus, 5.8 times more Potassium, 1.4 times more Selenium, 90 times more Sodium and 208.7 times more Water than Chickpea flour.
• Both Chickpea flour and Canned Tomato Juice with Salt have similar amounts of Copper, Manganese and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Chickpea flour has 5.7 times more Omega 6 than Canned Tomato Juice with Salt.
• While Canned Tomato Juice with Salt contains 1.4 times more Carbohydrate and 5.4 times more Sugars than Chickpea flour.
• Both Chickpea flour and Canned Tomato Juice with Salt have similar amounts of Energy, Fat, Omega 3, Fiber and Protein per 100 kcal.
• Both Chickpea flour as well as Canned Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.