Comparing Nutrients in 1 pound Tomato Paste VS Canned low Salt Chickpeas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Canned low Salt Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Tomato Paste	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Energy	13% 372kcal	13.8% 399kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	9.1% 8.85g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	9.36% 0.15g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	22.7% 3.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.8g	47% 61g	130g per day for Men 19-50 years
Sugars	76.2% 55.2g	16.2% 11.7g	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	36.6% 26.5g	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	% 26g	NA	g per day for Men 19-50 years
Sucrose	% 1.36g	NA	g per day for Men 19-50 years
Fiber	49% 18.6g	52.5% 20g	38g per day for Men 19-50 years
Protein	35% 19.6g	40% 22.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Vitamin A	38.3% 345μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	27% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	165% 2.15mg	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	13.6% 54.4μg	28.3% 113μg	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	110% 99mg	0.5% 0.45mg	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	130% 19.5mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.7μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	16.3% 163mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	77% 0.69mg	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	169% 13.5mg	69.7% 5.58mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	161% 3.7mg	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	53.8% 376mg	52% 363mg	700mg per day for Men 19-50 years
Potassium	135% 4599mg	19.2% 653mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	40% 599mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	9% 333g	9.63% 356g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Canned low Salt Chickpeas with Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomato Paste versus 1 lb of Canned low Salt Chickpeas with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomato Paste vs Canned low Salt Chickpeas with Liquids:

• 1 pound of Tomato Paste has 76 times more Vitamin A, 1.9 times more Vitamin B1, 10.2 times more Vitamin B2, 23.7 times more Vitamin B3, 219 times more Vitamin C, 22.6 times more Vitamin E and 5.2 times more Vitamin K than Canned low Salt Chickpeas with Liquids.
• While 1 lb of Canned Chickpeas Solids and Liquids low Salt contains 2.1 times more Vitamin B5, 2.2 times more Vitamin B6 and 2.1 times more Vitamin B9 than Canned Tomato Paste.
• 1 pound of Canned low Salt Chickpeas with Liquids have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Canned Chickpeas Solids and Liquids low Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Paste vs Canned low Salt Chickpeas with Liquids:

• 1 pound of Tomato Paste has 2.4 times more Copper, 2.4 times more Iron, 1.6 times more Magnesium, 7 times more Potassium and 2.7 times more Selenium than Canned low Salt Chickpeas with Liquids.
• While 1 lb of Canned Chickpeas Solids and Liquids low Salt contains 2.7 times more Manganese and 2.2 times more Sodium than Canned Tomato Paste.
• Both Tomato Paste and Canned low Salt Chickpeas with Liquids contain similar levels of Calcium, Phosphorus and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Paste has 1.4 times more Carbohydrate and 4.7 times more Sugars than Canned low Salt Chickpeas with Liquids.
• While 1 lb of Canned Chickpeas Solids and Liquids low Salt contains 4.1 times more Fat, 4.7 times more Omega 3 and 5.6 times more Omega 6 than Canned Tomato Paste.
• Both Tomato Paste and Canned low Salt Chickpeas with Liquids offer comparable quantities of Energy, Fiber and Protein per one pound.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6