Comparing Nutrients in 1 pound Chickpea flour VS Tomato Paste

Macros Ratio

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

Macro Nutrients

	Chickpea flour	Tomato Paste	Recommended Dietary Allowance
Energy	60.5% 1755kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	31.3% 30.3g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	9.82% 3.14g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	31.8% 0.51g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	76.6% 13g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 262g	66% 85.8g	130g per day for Men 19-50 years
Sugars	68% 49.2g	76.2% 55.2g	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	36.6% 26.5g	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	% 26g	g per day for Men 19-50 years
Sucrose	NA	% 1.36g	g per day for Men 19-50 years
Fiber	129% 49g	49% 18.6g	38g per day for Men 19-50 years
Protein	181% 102g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Chickpea flour	Tomato Paste	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.75mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.23mg	75.4% 0.98mg	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	496% 1982μg	13.6% 54.4μg	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	0% 0mg	110% 99mg	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	25% 3.76mg	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.4% 41.3μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpea flour	Tomato Paste	Recommended Dietary Allowance
Calcium	20.4% 204mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	460% 4.14mg	184% 1.66mg	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	276% 22mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	179% 753mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	316% 7.26mg	59.6% 1.37mg	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	206% 1442mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	113% 3837mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	68.5% 37.6μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	19.4% 290mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	116% 12.7mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Chickpea flour VS Tomato Paste per 1 lb

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

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

• 1 pound of Chickpea flour has 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 Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 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.
• 1 pound of Chickpea flour have insufficient amounts of Vitamin A and Vitamin C
• Both Chickpea flour as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Chickpea flour has 1.3 times more Calcium, 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 Tomato Paste.
• Both Chickpea flour and Tomato Paste contain similar levels of Potassium and Sodium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Chickpea flour has 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 Tomato Paste.
• Both Chickpea flour and Tomato Paste offer comparable quantities of Sugars per one pound.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6