Comparing Nutrients in 1 kilogram Tomato Puree VS Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Chickpeas	21%	14%	65%

Macro Nutrients

	Tomato Puree	Chickpeas	Recommended Dietary Allowance
Energy	13% 380kcal	130% 3780kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	62.3% 60.4g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	19% 6.03g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	63.8% 1.02g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	155% 26.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	484% 630g	130g per day for Men 19-50 years
Sugars	66.6% 48.3g	148% 107g	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	33% 24g	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	% 24.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	50% 19g	321% 122g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	366% 205g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Chickpeas	Recommended Dietary Allowance
Vitamin A	29% 260μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	398% 4.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	163% 2.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	318% 16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	412% 5.35mg	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	27.5% 110μg	1393% 5570μg	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	118% 106mg	44.4% 40mg	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	131% 19.7mg	54.7% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Chickpeas	Recommended Dietary Allowance
Calcium	18% 180mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	729% 6.56mg	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	223% 18mg	539% 43mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	188% 790mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	926% 21.3mg	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	57% 400mg	360% 2520mg	700mg per day for Men 19-50 years
Potassium	129% 4390mg	211% 7180mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	251% 27.6mg	11mg per day for Men 19-50 years
Water	23.8% 879g	2.08% 76.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Chickpeas per 1 kg

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

Lets compare vitamin content per 1 kilogram of Tomato Puree vs Chickpeas :

• 1 kilogram of Tomato Puree has 8.7 times more Vitamin A, 2.7 times more Vitamin C and 2.4 times more Vitamin E than Chickpeas .
• While 1 kg of Raw Chickpeas contains 19.1 times more Vitamin B1, 2.7 times more Vitamin B2, 3.6 times more Vitamin B5, 4.2 times more Vitamin B6, 50.6 times more Vitamin B9 and 2.6 times more Vitamin K than Canned Tomato Puree.
• Both Tomato Puree and Chickpeas provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Chickpeas have insufficient amounts of Vitamin A
• Both Canned Tomato Puree as well as Raw Chickpeas have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Puree vs Chickpeas :

• 1 kilogram of Tomato Puree has 11.4 times more Water than Chickpeas .
• While 1 kg of Raw Chickpeas contains 3.2 times more Calcium, 2.3 times more Copper, 2.4 times more Iron, 3.4 times more Magnesium, 12.6 times more Manganese, 6.3 times more Phosphorus, 1.6 times more Potassium and 7.7 times more Zinc than Canned Tomato Puree.
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium
• Both Canned Tomato Puree as well as Raw Chickpeas lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Chickpeas contains 9.9 times more Energy, 28.8 times more Fat, 25.5 times more Omega 3, 32.1 times more Omega 6, 7 times more Carbohydrate, 2.2 times more Sugars, 6.4 times more Fiber and 12.4 times more Protein than Canned Tomato Puree.
• 1 kilogram of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6