Comparing Nutrients in 14 ounces Tomato Juice with Salt VS Chickpea flour

Macros Ratio

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

Macro Nutrients

	Tomato Juice with Salt	Chickpea flour	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	53% 1536kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	27.4% 26.6g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	8.6% 2.75g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	27.8% 0.44g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	67% 11.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.8% 14g	177% 229g	130g per day for Men 19-50 years
Sugars	14% 10.2g	59.4% 43g	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	7.3% 5.28g	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.18% 1.6g	113% 43g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	159% 89g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Chickpea flour	Recommended Dietary Allowance
Vitamin A	10% 91μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	161% 1.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	43.7% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	150% 1.95mg	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	20% 79.4μg	434% 1734μg	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	309% 278mg	0% 0mg	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	8.47% 1.27mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Chickpea flour	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	402% 3.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.68% 27.4μg	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	19.3% 1.55mg	241% 19.3mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	157% 659mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	276% 6.35mg	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	10.8% 75.4mg	180% 1262mg	700mg per day for Men 19-50 years
Potassium	25.3% 861mg	99% 3358mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	67% 1004mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	101% 11mg	11mg per day for Men 19-50 years
Water	10% 374g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Chickpea flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Juice with Salt versus 14 oz of Chickpea flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomato Juice with Salt vs Chickpea flour:

• 14 ounces of Tomato Juice with Salt have 11.5 times more Vitamin A and more Vitamin C than Chickpea flour.
• While 14 oz of Chickpea flour contain 4.9 times more Vitamin B1, 1.4 times more Vitamin B2, 2.6 times more Vitamin B3, 7 times more Vitamin B6, 21.9 times more Vitamin B9, 2.6 times more Vitamin E and 4 times more Vitamin K than Canned Tomato Juice with Salt.
• 14 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin K
• 14 ounces of Chickpea flour have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Juice with Salt as well as Chickpea flour have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Juice with Salt vs Chickpea flour:

• 14 ounces of Tomato Juice with Salt have 4 times more Sodium and 9.2 times more Water than Chickpea flour.
• While 14 oz of Chickpea flour contain 4.5 times more Calcium, 21.7 times more Copper, 12.5 times more Iron, 15.1 times more Magnesium, 23.5 times more Manganese, 16.7 times more Phosphorus, 3.9 times more Potassium, 16.6 times more Selenium and 25.5 times more Zinc than Canned Tomato Juice with Salt.
• 14 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Chickpea flour contain 22.8 times more Energy, 23.1 times more Fat, 36.5 times more Saturated Fat, 22.4 times more Omega 3, 130.5 times more Omega 6, 16.4 times more Carbohydrate, 4.2 times more Sugars, 27 times more Fiber and 26.3 times more Protein than Canned Tomato Juice with Salt.
• 14 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein