Comparing Nutrients in 1 pound Stewed Canned Tomatoes VS Chickpea flour

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Chickpea flour	24%	16%	60%

Macro Nutrients

	Stewed Canned Tomatoes	Chickpea flour	Recommended Dietary Allowance
Energy	4.07% 118kcal	60.5% 1755kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	31.3% 30.3g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	9.82% 3.14g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	31.8% 0.51g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	76.6% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.6% 28g	202% 262g	130g per day for Men 19-50 years
Sugars	22% 16g	68% 49.2g	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	11.8% 8.53g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.091g	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	129% 49g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	181% 102g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Chickpea flour	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	172% 2.23mg	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	5.67% 22.7μg	496% 1982μg	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	40% 36mg	0% 0mg	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	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	34.4% 41.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Chickpea flour	Recommended Dietary Allowance
Calcium	15.4% 154mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	460% 4.14mg	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	75.4% 6.03mg	276% 22mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	179% 753mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	316% 7.26mg	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	13% 91mg	206% 1442mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	113% 3837mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	68.5% 37.6μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	19.4% 290mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	116% 12.7mg	11mg per day for Men 19-50 years
Water	11.2% 415g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Chickpea flour per 1 lb

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

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

• 1 pound of Stewed Canned Tomatoes has more Vitamin C than Chickpea flour.
• While 1 lb of Chickpea flour contains 10.6 times more Vitamin B1, 3 times more Vitamin B2, 2.5 times more Vitamin B3, 5.3 times more Vitamin B5, 28.9 times more Vitamin B6, 87.4 times more Vitamin B9 and 3.8 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Chickpea flour provide similar amounts of Vitamin E per one pound.
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 1 pound of Chickpea flour have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Chickpea flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Stewed Canned Tomatoes vs Chickpea flour:

• 1 pound of Stewed Canned Tomatoes has 3.5 times more Sodium and 8.9 times more Water than Chickpea flour.
• While 1 lb of Chickpea flour contains 1.3 times more Calcium, 8.1 times more Copper, 3.7 times more Iron, 13.8 times more Magnesium, 27.1 times more Manganese, 15.9 times more Phosphorus, 4.1 times more Potassium, 13.8 times more Selenium and 16.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Chickpea flour contains 14.9 times more Energy, 35.2 times more Fat, 26.7 times more Saturated Fat, 37.3 times more Omega 3, 38.8 times more Omega 6, 9.3 times more Carbohydrate, 3.1 times more Sugars, 10.8 times more Fiber and 24.6 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein