Comparing Nutrients in 1 pound Boiled Chickpeas VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Chickpeas	21%	14%	65%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Boiled Chickpeas	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	25.7% 744kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.22g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	12% 0.2g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	29.7% 5.05g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	12% 15.7g	130g per day for Men 19-50 years
Sugars	30% 21.8g	16% 11.6g	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	8.2% 5.94g	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	% 5.62g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	91% 34.5g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	71.8% 40g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Chickpeas	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	38.7% 0.5mg	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	195% 780μg	9.07% 36.3μg	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	6.55% 5.9mg	63.5% 57mg	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	10.6% 1.6mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chickpeas	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	22.2% 222mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	164% 13mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	203% 4.67mg	13.4% 0.31mg	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	109% 762mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	39% 1320mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	30.5% 16.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	63% 6.94mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	7.4% 273g	11.6% 430g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Chickpeas vs Tomatoes in Juice with Salt:

• Boiled Chickpeas have 2.4 times more Vitamin B5, 1.3 times more Vitamin B6, 21.5 times more Vitamin B9 and 1.5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 20 times more Vitamin A, 5 times more Vitamin B1, 1.4 times more Vitamin B3, 9.7 times more Vitamin C and 1.7 times more Vitamin E than Boiled Chickpeas .
• Both Boiled Chickpeas and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B2 per 1 lb.
• Both Boiled Chickpeas as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Chickpeas vs Tomatoes in Juice with Salt:

• Boiled Chickpeas have 1.5 times more Calcium, 6.8 times more Copper, 5.1 times more Iron, 4.8 times more Magnesium, 15.1 times more Manganese, 9.9 times more Phosphorus, 1.5 times more Potassium, 5.3 times more Selenium and 12.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 16.4 times more Sodium and 1.6 times more Water than Boiled Chickpeas .

Comparison of macro-nutrients per 1 pound:

• Boiled Chickpeas have 10.3 times more Energy, 10.4 times more Fat, 10.8 times more Omega 3, 11.5 times more Omega 6, 7.9 times more Carbohydrate, 1.9 times more Sugars, 4 times more Fiber and 11.2 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Boiled Chickpeas as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.