Comparing Nutrients in 1 kilogram Canned low Salt Chickpeas with Liquids VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Canned low Salt Chickpeas with Liquids	22%	19%	59%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Canned low Salt Chickpeas with Liquids	Tomato Puree	Recommended Dietary Allowance
Energy	30.3% 880kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.5g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	6.38% 2.04g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	50% 8.5g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	69% 89.8g	130g per day for Men 19-50 years
Sugars	35.7% 26g	66.6% 48.3g	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	33% 24g	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	% 24.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	116% 44g	50% 19g	38g per day for Men 19-50 years
Protein	88% 49.2g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Canned low Salt Chickpeas with Liquids	Tomato Puree	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	364% 4.73mg	97% 1.26mg	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	62.5% 250μg	27.5% 110μg	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	1.1% 1mg	118% 106mg	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	12.7% 1.9mg	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned low Salt Chickpeas with Liquids	Tomato Puree	Recommended Dietary Allowance
Calcium	35% 350mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	319% 2.87mg	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	154% 12.3mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	356% 8.2mg	73.5% 1.7mg	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	114% 800mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	42.4% 1440mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	88% 1320mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	21.2% 786g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned low Salt Chickpeas with Liquids VS Tomato Puree per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned low Salt Chickpeas with Liquids versus 1 kg of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned low Salt Chickpeas with Liquids vs Tomato Puree:

• 1 kilogram of Canned low Salt Chickpeas with Liquids has 1.3 times more Vitamin B1, 3.8 times more Vitamin B6 and 2.3 times more Vitamin B9 than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 26 times more Vitamin A, 5.3 times more Vitamin B2, 11.3 times more Vitamin B3, 1.5 times more Vitamin B5, 106 times more Vitamin C, 10.4 times more Vitamin E and 1.5 times more Vitamin K than Canned Chickpeas Solids and Liquids low Salt.
• 1 kilogram of Canned low Salt Chickpeas with Liquids have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin C, Vitamin E and Vitamin K
• Both Canned Chickpeas Solids and Liquids low Salt as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned low Salt Chickpeas with Liquids vs Tomato Puree:

• 1 kilogram of Canned low Salt Chickpeas with Liquids has 1.9 times more Calcium, 4.8 times more Manganese, 2 times more Phosphorus, 2.9 times more Selenium, 4.7 times more Sodium and 1.9 times more Zinc than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 1.9 times more Copper, 1.4 times more Iron and 3 times more Potassium than Canned Chickpeas Solids and Liquids low Salt.
• Both Canned low Salt Chickpeas with Liquids and Tomato Puree contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned low Salt Chickpeas with Liquids has 2.3 times more Energy, 9.3 times more Fat, 8.3 times more Omega 3, 10.4 times more Omega 6, 1.5 times more Carbohydrate, 2.3 times more Fiber and 3 times more Protein than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 1.9 times more Sugars than Canned Chickpeas Solids and Liquids low Salt.
• 1 kilogram of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6