Comparing Nutrients in 1 kilogram Tomato Paste VS Chickpea flour

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Chickpea flour	24%	16%	60%

Macro Nutrients

	Tomato Paste	Chickpea flour	Recommended Dietary Allowance
Energy	28.3% 820kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	69% 67g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	21.7% 6.93g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	70% 1.12g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	169% 28.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	445% 578g	130g per day for Men 19-50 years
Sugars	168% 122g	150% 109g	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	80.7% 58.5g	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	% 57.5g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	108% 41g	284% 108g	38g per day for Men 19-50 years
Protein	77% 43.2g	400% 224g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Chickpea flour	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	405% 4.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	121% 6.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	378% 4.9mg	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	30% 120μg	1093% 4370μg	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	243% 219mg	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	287% 43mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	76% 91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Chickpea flour	Recommended Dietary Allowance
Calcium	36% 360mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	1013% 9.1mg	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	373% 30mg	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	395% 1660mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	696% 16mg	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	119% 830mg	454% 3180mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	249% 8460mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	151% 83μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	42.7% 640mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	255% 28mg	11mg per day for Men 19-50 years
Water	20% 735g	2.78% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Chickpea flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Paste versus 1 kg of Chickpea flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Chickpea flour:

• 1 kilogram of Tomato Paste has 38 times more Vitamin A, 1.4 times more Vitamin B2, 1.7 times more Vitamin B3, more Vitamin C, 5.2 times more Vitamin E and 1.3 times more Vitamin K than Chickpea flour.
• While 1 kg of Chickpea flour contains 8.1 times more Vitamin B1, 4.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 36.4 times more Vitamin B9 than Canned Tomato Paste.
• 1 kilogram of Chickpea flour have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as Chickpea flour have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Chickpea flour:

• 1 kg of Chickpea flour contains 2.5 times more Copper, 1.6 times more Iron, 4 times more Magnesium, 5.3 times more Manganese, 3.8 times more Phosphorus, 1.6 times more Selenium and 4.5 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Chickpea flour contain similar levels of Calcium, Potassium and Sodium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Chickpea flour contains 4.7 times more Energy, 14.2 times more Fat, 6.9 times more Saturated Fat, 16 times more Omega 3, 18.9 times more Omega 6, 3.1 times more Carbohydrate, 2.6 times more Fiber and 5.2 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Chickpea flour offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6