Comparing Nutrients in 1 pound Boiled Chickpeas VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Chickpeas	21%	14%	65%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Boiled Chickpeas	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	25.7% 744kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.22g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	12% 0.2g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	29.7% 5.05g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	14% 18g	130g per day for Men 19-50 years
Sugars	30% 21.8g	15.6% 11.3g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	91% 34.5g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	71.8% 40g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Chickpeas	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	27.6% 0.36mg	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	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chickpeas	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	22.2% 222mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	37.8% 0.34mg	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	164% 13mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	203% 4.67mg	20.7% 0.48mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	39% 1320mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	30.5% 16.8μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	63% 6.94mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	7.4% 273g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Chickpeas vs Cooked Ripe Red Tomatoes:

• Boiled Chickpeas have 3.2 times more Vitamin B1, 2.9 times more Vitamin B2, 2.2 times more Vitamin B5, 1.8 times more Vitamin B6, 13.2 times more Vitamin B9 and 1.4 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 24 times more Vitamin A, 17.5 times more Vitamin C and 1.6 times more Vitamin E than Boiled Chickpeas .
• Both Boiled Chickpeas and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3 per 1 lb.
• Both Boiled Chickpeas as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Chickpeas vs Cooked Ripe Red Tomatoes:

• Boiled Chickpeas have 4.5 times more Calcium, 4.7 times more Copper, 4.3 times more Iron, 5.3 times more Magnesium, 9.8 times more Manganese, 6 times more Phosphorus, 1.3 times more Potassium, 7.4 times more Selenium and 10.9 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.6 times more Water than Boiled Chickpeas .

Comparison of macro-nutrients per 1 pound:

• Boiled Chickpeas have 9.1 times more Energy, 23.5 times more Fat, 21.5 times more Omega 3, 26.5 times more Omega 6, 6.8 times more Carbohydrate, 1.9 times more Sugars, 10.9 times more Fiber and 9.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Boiled Chickpeas as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.