Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Chickpeas

Macros Ratio

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

Macro Nutrients

	Cooked Ripe Red Tomatoes	Chickpeas	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	59% 1715kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	28.2% 27.4g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	8.55% 2.74g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	29% 0.46g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	70% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	220% 286g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	67% 48.5g	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	8.2% 5.94g	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	% 5.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	146% 55.3g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	166% 93g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Chickpeas	Recommended Dietary Allowance
Vitamin A	12% 109μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	180% 2.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	43.7% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	144% 7.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	187% 2.43mg	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	14.7% 59μg	632% 2527μg	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	115% 103mg	20% 18mg	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	17% 2.54mg	24.8% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Chickpeas	Recommended Dietary Allowance
Calcium	5% 50mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	331% 2.98mg	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	38.6% 3.1mg	244% 19.5mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	85.3% 358mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	420% 9.66mg	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	18% 127mg	163% 1143mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	96% 3257mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	11.6% 428g	0.94% 35g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 8 times more Vitamin A and 5.7 times more Vitamin C than Raw Chickpeas .
• While Raw Chickpeas contain 13.3 times more Vitamin B1, 9.6 times more Vitamin B2, 2.9 times more Vitamin B3, 12.3 times more Vitamin B5, 6.8 times more Vitamin B6, 42.8 times more Vitamin B9, 1.5 times more Vitamin E and 3.2 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Chickpeas have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Cooked Ripe Red Tomatoes have 12.3 times more Water than Raw Chickpeas .
• While Raw Chickpeas contain 5.2 times more Calcium, 8.7 times more Copper, 6.3 times more Iron, 8.8 times more Magnesium, 20.3 times more Manganese, 9 times more Phosphorus, 3.3 times more Potassium, 2.2 times more Sodium and 19.7 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Chickpeas have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Chickpeas contain 21 times more Energy, 54.9 times more Fat, 40.2 times more Saturated Fat, 51 times more Omega 3, 62.6 times more Omega 6, 15.7 times more Carbohydrate, 4.3 times more Sugars, 17.4 times more Fiber and 21.5 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Chickpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.