Comparing Nutrients in 300 calories Chickpea flour VS Stewed Canned Tomatoes

Weight per 300 calories

• Chickpea flour: 77.5g
• Stewed Canned Tomatoes: 1154g

Chickpea flour has 14.9 times more energy per 100g than Stewed Canned Tomatoes. It has high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Chickpea flour or Stewed Canned Tomatoes?

Macros Ratio

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

Macro Nutrients

	Chickpea flour	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.35% 5.2g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	1.68% 0.54g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	5.43% 0.087g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	5.02% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.5% 45g	55% 71.4g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	56% 40.6g	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	30% 21.7g	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	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	22% 8.37g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	31% 17.4g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Chickpea flour	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.17% 1.55μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.54% 1.37mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	15% 0.2mg	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	84.7% 339μg	14.4% 57.7μg	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	0% 0mg	101% 91mg	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	4.3% 0.64mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.88% 7.05μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpea flour	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	3.5% 35mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	78.6% 0.71mg	144% 1.3mg	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	47% 3.77mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	30.6% 129mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	29.6% 0.68mg	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	35.2% 247mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	19.3% 656mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	11.7% 6.43μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	20% 2.18mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	0.22% 7.97g	28.5% 1056g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Chickpea flour vs Stewed Canned Tomatoes:

• Chickpea flour has 1.9 times more Vitamin B6 and 5.9 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 67 times more Vitamin A, 1.4 times more Vitamin B1, 4.9 times more Vitamin B2, 6 times more Vitamin B3, 2.8 times more Vitamin B5, more Vitamin C, 14.9 times more Vitamin E and 3.9 times more Vitamin K than Chickpea flour.
• Both Chickpea flour as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Chickpea flour vs Stewed Canned Tomatoes:

• Chickpea flour has 1.8 times more Manganese than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 11.2 times more Calcium, 1.8 times more Copper, 4.1 times more Iron, 3.6 times more Potassium, 51.4 times more Sodium and 132.5 times more Water than Chickpea flour.
• Both Chickpea flour and Stewed Canned Ripe Red Tomatoes have similar amounts of Magnesium, Phosphorus, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Chickpea flour has 2.4 times more Fat, 2.5 times more Omega 3, 2.6 times more Omega 6 and 1.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.6 times more Carbohydrate, 4.8 times more Sugars and 1.4 times more Fiber than Chickpea flour.
• Both Chickpea flour and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both Chickpea flour as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.