Comparing Nutrients in 1 kilogram Canned Tomatoes with Green Chilies VS Chickpea flour

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Chickpea flour	24%	16%	60%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Chickpea flour	Recommended Dietary Allowance
Energy	5.17% 150kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	69% 67g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	21.7% 6.93g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	70% 1.12g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	28% 36.2g	445% 578g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	284% 108g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	400% 224g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Chickpea flour	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	405% 4.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.48mg	121% 6.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	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	22.5% 90μg	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	69% 62mg	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	NA	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	76% 91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Chickpea flour	Recommended Dietary Allowance
Calcium	20% 200mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	32.5% 2.6mg	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	395% 1660mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	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	20% 140mg	454% 3180mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	249% 8460mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	151% 83μg	55μg per day for Men 19-50 years
Sodium	267% 4010mg	42.7% 640mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	255% 28mg	11mg per day for Men 19-50 years
Water	25.5% 942g	2.78% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Chickpea flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Chickpea flour:

• 1 kilogram of Canned Tomatoes with Green Chilies has 10 times more Vitamin A and more Vitamin C than Chickpea flour.
• While 1 kg of Chickpea flour contains 14.3 times more Vitamin B1, 5.6 times more Vitamin B2, 2.8 times more Vitamin B3, 4.1 times more Vitamin B5, 4.8 times more Vitamin B6 and 48.6 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 1 kilogram of Chickpea flour have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Chickpea flour have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Tomatoes with Green Chilies vs Chickpea flour:

• 1 kilogram of Canned Tomatoes with Green Chilies has 6.3 times more Sodium and 9.2 times more Water than Chickpea flour.
• While 1 kg of Chickpea flour contains 2.3 times more Calcium, 10.1 times more Copper, 18.7 times more Iron, 15.1 times more Magnesium, 12.1 times more Manganese, 22.7 times more Phosphorus, 7.9 times more Potassium, 20.8 times more Selenium and 21.6 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Chickpea flour contains 25.8 times more Energy, 83.6 times more Fat, 63 times more Saturated Fat, 112 times more Omega 3, 99 times more Omega 6, 16 times more Carbohydrate and 32.4 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein