Comparing Nutrients in 300 calories Cooked Ripe Red Tomatoes VS Chickpea flour

Weight per 300 calories

• Cooked Ripe Red Tomatoes: 1667g
• Chickpea flour: 77.5g

Chickpea flour has 21.5 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is high in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Ripe Red Tomatoes or Chickpea flour?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Chickpea flour	24%	16%	60%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Chickpea flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	5.35% 5.2g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.68% 0.54g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	5.43% 0.087g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	13% 2.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 67g	34.5% 45g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	11.6% 8.4g	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	30% 22g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	30.7% 11.7g	22% 8.37g	38g per day for Men 19-50 years
Protein	28.3% 16g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Chickpea flour	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	0.17% 1.55μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	8.54% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	29.3% 0.38mg	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	54% 217μg	84.7% 339μg	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	422% 380mg	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	62.2% 9.33mg	4.3% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.7μg	5.88% 7.05μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Chickpea flour	Recommended Dietary Allowance
Calcium	18.3% 183mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	78.6% 0.71mg	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	142% 11.3mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	30.6% 129mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	54% 1.24mg	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	66.7% 467mg	35.2% 247mg	700mg per day for Men 19-50 years
Potassium	107% 3633mg	19.3% 656mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	11.7% 6.43μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	20% 2.18mg	11mg per day for Men 19-50 years
Water	42.5% 1572g	0.22% 7.97g	3700g per day for Men 19-50 years

Cooked Ripe Red Tomatoes VS Chickpea Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Ripe Red Tomatoes or Chickpea flour?

Lets compare vitamin content per 300 calories of Cooked Ripe Red Tomatoes vs Chickpea flour:

• 300 calories of Cooked Ripe Red Tomatoes have 258 times more Vitamin A, 1.6 times more Vitamin B1, 4.5 times more Vitamin B2, 6.5 times more Vitamin B3, 4.6 times more Vitamin B5, 3.5 times more Vitamin B6, more Vitamin C, 14.5 times more Vitamin E and 6.6 times more Vitamin K than Chickpea flour.
• While 300 kcal of Chickpea flour contain 1.6 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• 300 calories of Chickpea flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Chickpea flour have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Ripe Red Tomatoes vs Chickpea flour:

• 300 calories of Cooked Ripe Red Tomatoes have 5.3 times more Calcium, 1.8 times more Copper, 3 times more Iron, 1.4 times more Manganese, 1.9 times more Phosphorus, 5.5 times more Potassium, 1.3 times more Selenium, 3.7 times more Sodium and 197.3 times more Water than Chickpea flour.
• Both Cooked Ripe Red Tomatoes and Chickpea flour contain similar levels of Magnesium and Zinc per 300 calories.
• 300 calories of Chickpea flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Ripe Red Tomatoes have 1.5 times more Carbohydrate, 4.9 times more Sugars and 1.4 times more Fiber than Chickpea flour.
• While 300 kcal of Chickpea flour contain 3.2 times more Omega 6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Chickpea flour offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 6
• Both Cooked Ripe Red Tomatoes as well as Chickpea flour provide inadequate amounts of Omega 3 in 300 calories.