Comparing Nutrients in 300 calories Canned Chickpeas VS Tomatoes

Weight per 300 calories

• Canned Chickpeas: 216g
• Tomatoes: 1667g

Canned Chickpeas have 7.7 times more energy per 100g than Tomatoes. It has average energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Canned Chickpeas or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Chickpeas	20%	17%	63%
Tomatoes	17%	9%	74%

Macro Nutrients

	Canned Chickpeas	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.16% 5.98g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	4.86% 0.078g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	12% 2g	7.84% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.4% 48.6g	50% 65g	130g per day for Men 19-50 years
Sugars	12% 8.65g	60.5% 44g	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	31.5% 23g	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	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	36.3% 14g	52.6% 20g	38g per day for Men 19-50 years
Protein	27% 15.2g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Canned Chickpeas	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.24% 2.16μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.86% 0.058mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.5% 0.032mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.9% 0.3mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.3% 0.25mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26% 104μg	62.5% 250μg	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	0.24% 0.22mg	254% 228mg	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	4.17% 0.63mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.34μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chickpeas	Tomatoes	Recommended Dietary Allowance
Calcium	9.7% 97mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	60.7% 0.55mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	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	29% 2.3mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	13.4% 56mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	79.4% 1.83mg	82.6% 1.9mg	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	26.2% 183mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	12% 6.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	35.4% 531mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	3.9% 144g	42.6% 1575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Chickpeas vs Tomatoes:

• Raw Ripe Red Tomatoes contain 324.3 times more Vitamin A, 10.6 times more Vitamin B1, 9.8 times more Vitamin B2, 32.8 times more Vitamin B3, 5.3 times more Vitamin B6, 2.4 times more Vitamin B9, 1057.9 times more Vitamin C, 14.4 times more Vitamin E and 17.9 times more Vitamin K than Canned Chickpeas , Solids.
• Both Canned Chickpeas , Solids as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Chickpeas vs Tomatoes:

• Canned Chickpeas , Solids have more Selenium and 6.4 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Calcium, 1.8 times more Copper, 1.9 times more Iron, 3.3 times more Magnesium, 2.2 times more Phosphorus, 14.5 times more Potassium, 2.1 times more Zinc and 10.9 times more Water than Canned Chickpeas , Solids.
• Both Canned Chickpeas , Solids and Raw Ripe Red Tomatoes have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Chickpeas , Solids have 1.8 times more Fat, 1.6 times more Omega 3 and 1.5 times more Omega 6 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Carbohydrate, 5.1 times more Sugars and 1.4 times more Fiber than Canned Chickpeas , Solids.
• Both Canned Chickpeas , Solids and Raw Ripe Red Tomatoes have similar amounts of Energy and Protein per 300 kcal.
• Both Canned Chickpeas , Solids as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.