Comparing Nutrients in 5 ounces Chickpea flour VS Tomato Sauce with Salt

Macros Ratio

	Protein	Fat	Carbs
Chickpea flour	24%	16%	60%
Tomato Sauce with Salt	17%	9%	74%

Macro Nutrients

	Chickpea flour	Tomato Sauce with Salt	Recommended Dietary Allowance
Energy	19% 549kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	9.78% 9.5g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	3.07% 0.98g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	24% 4.07g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	5.8% 7.53g	130g per day for Men 19-50 years
Sugars	21.2% 15.4g	6.96% 5.05g	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	3.27% 2.37g	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	% 2.58g	g per day for Men 19-50 years
Sucrose	NA	% 0.099g	g per day for Men 19-50 years
Fiber	40.3% 15.3g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	56.7% 31.7g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Chickpea flour	Tomato Sauce with Salt	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	3.46% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.4% 0.69mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	7.1% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	8.78% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	8.76% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.6% 0.7mg	10.7% 0.14mg	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	155% 619μg	3.2% 12.8μg	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	11% 9.92mg	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	7.84% 1.18mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.7% 13μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpea flour	Tomato Sauce with Salt	Recommended Dietary Allowance
Calcium	6.38% 63.8mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.24% 49.5μg	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	86% 6.9mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	56% 235mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	6.96% 0.16mg	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	64.4% 451mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	35.3% 1199mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	44.8% 672mg	1500mg per day for Men 19-50 years
Zinc	36.2% 4mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	0.39% 14.6g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Chickpea flour VS Tomato Sauce with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Chickpea flour versus 5 oz of Tomato Sauce with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Chickpea flour vs Tomato Sauce with Salt:

• 5 ounces of Chickpea flour have 20.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.8 times more Vitamin B3, 2 times more Vitamin B5, 5 times more Vitamin B6, 48.6 times more Vitamin B9 and 3.3 times more Vitamin K than Tomato Sauce with Salt.
• While 5 oz of Canned Tomato Sauce with Salt contain 11 times more Vitamin A, more Vitamin C and 1.7 times more Vitamin E than Chickpea flour.
• 5 ounces of Chickpea flour have insufficient amounts of Vitamin A and Vitamin C
• Both Chickpea flour as well as Canned Tomato Sauce with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Chickpea flour vs Tomato Sauce with Salt:

• 5 ounces of Chickpea flour have 3.2 times more Calcium, 7.9 times more Copper, 5.1 times more Iron, 11.1 times more Magnesium, 14.2 times more Manganese, 11.8 times more Phosphorus, 2.8 times more Potassium, 13.8 times more Selenium and 12.8 times more Zinc than Tomato Sauce with Salt.
• While 5 oz of Canned Tomato Sauce with Salt contain 7.4 times more Sodium and 8.9 times more Water than Chickpea flour.
• 5 ounces of Tomato Sauce with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chickpea flour have 16.1 times more Energy, 22.3 times more Fat, 16.9 times more Saturated Fat, 22.4 times more Omega 3, 25 times more Omega 6, 10.9 times more Carbohydrate, 3 times more Sugars, 7.2 times more Fiber and 18.7 times more Protein than Tomato Sauce with Salt.
• 5 ounces of Tomato Sauce with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6