Comparing Nutrients in 5 ounces Chickpea flour VS 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	19% 549kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	9.78% 9.5g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	3.07% 0.98g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	24% 4.07g	0.62% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	6.75% 8.77g	130g per day for Men 19-50 years
Sugars	21.2% 15.4g	6.9% 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	NA	3.68% 2.66g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.028g	g per day for Men 19-50 years
Fiber	40.3% 15.3g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	56.7% 31.7g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Chickpea flour	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.4% 0.69mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.6% 0.7mg	1.85% 0.024mg	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	1.77% 7.1μg	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	12.4% 11mg	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	7.84% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.7% 13μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpea flour	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	6.38% 63.8mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	17.6% 0.16mg	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	86% 6.9mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	56% 235mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	3.64% 0.084mg	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	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	35.3% 1199mg	8.63% 293mg	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	21% 313mg	1500mg per day for Men 19-50 years
Zinc	36.2% 4mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.39% 14.6g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Chickpea flour vs Stewed Canned Tomatoes:

• Chickpea flour has 10.6 times more Vitamin B1, 3 times more Vitamin B2, 2.5 times more Vitamin B3, 5.3 times more Vitamin B5, 28.9 times more Vitamin B6, 87.4 times more Vitamin B9 and 3.8 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 4.5 times more Vitamin A and more Vitamin C than Chickpea flour.
• Both Chickpea flour and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin E per 5 oz.
• Both Chickpea flour as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Chickpea flour vs Stewed Canned Tomatoes:

• Chickpea flour has 1.3 times more Calcium, 8.1 times more Copper, 3.7 times more Iron, 13.8 times more Magnesium, 27.1 times more Manganese, 15.9 times more Phosphorus, 4.1 times more Potassium, 13.8 times more Selenium and 16.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3.5 times more Sodium and 8.9 times more Water than Chickpea flour.

Comparison of macro-nutrients per 5 ounces:

• Chickpea flour has 14.9 times more Energy, 35.2 times more Fat, 26.7 times more Saturated Fat, 37.3 times more Omega 3, 38.8 times more Omega 6, 9.3 times more Carbohydrate, 3.1 times more Sugars, 10.8 times more Fiber and 24.6 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Chickpea flour as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.