Comparing Nutrients in 1 pound Chickpea flour VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Chickpea flour	24%	16%	60%
Tomatoes	17%	9%	74%

Macro Nutrients

	Chickpea flour	Tomatoes	Recommended Dietary Allowance
Energy	60.5% 1755kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	31.3% 30.3g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	9.82% 3.14g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	31.8% 0.51g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	76.6% 13g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 262g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	68% 49.2g	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	129% 49g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	181% 102g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Chickpea flour	Tomatoes	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.75mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.23mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	496% 1982μg	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.4% 41.3μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpea flour	Tomatoes	Recommended Dietary Allowance
Calcium	20.4% 204mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	460% 4.14mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.26% 10.4μg	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	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	179% 753mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	316% 7.26mg	22.5% 0.52mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	113% 3837mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	68.5% 37.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	19.4% 290mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	116% 12.7mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	11.6% 429g	3700g per day for Men 19-50 years

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

• Chickpea flour has 13.1 times more Vitamin B1, 5.6 times more Vitamin B2, 3 times more Vitamin B3, 6.8 times more Vitamin B5, 6.2 times more Vitamin B6, 29.1 times more Vitamin B9 and 1.5 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 21 times more Vitamin A and more Vitamin C than Chickpea flour.
• Both Chickpea flour and Raw Ripe Red Tomatoes have similar amounts of Vitamin K per 1 lb.
• Both Chickpea flour as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Chickpea flour vs Tomatoes:

• Chickpea flour has 4.5 times more Calcium, 15.5 times more Copper, 18 times more Iron, 15.1 times more Magnesium, 14 times more Manganese, 13.3 times more Phosphorus, 3.6 times more Potassium, more Selenium, 12.8 times more Sodium and 16.5 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 9.2 times more Water than Chickpea flour.

Comparison of macro-nutrients per 1 pound:

• Chickpea flour has 21.5 times more Energy, 33.5 times more Fat, 24.8 times more Saturated Fat, 37.3 times more Omega 3, 35.9 times more Omega 6, 14.9 times more Carbohydrate, 4.1 times more Sugars, 9 times more Fiber and 25.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Chickpea flour as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.