Comparing Nutrients in 5 ounces Tomato Powder VS Chickpea flour

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
Chickpea flour	24%	16%	60%

Macro Nutrients

	Tomato Powder	Chickpea flour	Recommended Dietary Allowance
Energy	14.8% 428kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	9.78% 9.5g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	3.07% 0.98g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	24% 4.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	63% 82g	130g per day for Men 19-50 years
Sugars	86% 62.2g	21.2% 15.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	61.5% 23.4g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	56.7% 31.7g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Chickpea flour	Recommended Dietary Allowance
Vitamin A	136% 1222μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	57.4% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81% 13mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.33mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	53.6% 0.7mg	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	42.5% 170μg	155% 619μg	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	184% 165mg	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	116% 17.4mg	7.84% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.6% 69μg	10.7% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	Chickpea flour	Recommended Dietary Allowance
Calcium	23.5% 235mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	195% 1.76mg	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	80.8% 6.46mg	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	56% 235mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	99% 2.27mg	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	59.7% 418mg	64.4% 451mg	700mg per day for Men 19-50 years
Potassium	80.3% 2731mg	35.3% 1199mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	36.2% 4mg	11mg per day for Men 19-50 years
Water	0.12% 4.34g	0.39% 14.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Powder VS Chickpea flour per 5 oz

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

Lets compare vitamin content per 5 ounces of Tomato Powder vs Chickpea flour:

• 5 ounces of Tomato Powder have 431 times more Vitamin A, 1.9 times more Vitamin B1, 7.2 times more Vitamin B2, 5.2 times more Vitamin B3, 6.2 times more Vitamin B5, more Vitamin C, 14.8 times more Vitamin E and 5.4 times more Vitamin K than Chickpea flour.
• While 5 oz of Chickpea flour contain 3.6 times more Vitamin B9 than Tomato Powder.
• Both Tomato Powder and Chickpea flour provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Chickpea flour have insufficient amounts of Vitamin A and Vitamin C
• Both Tomato Powder as well as Chickpea flour have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Powder vs Chickpea flour:

• 5 ounces of Tomato Powder have 3.7 times more Calcium, 1.4 times more Copper, 1.2 times more Manganese, 2.3 times more Potassium and 2.1 times more Sodium than Chickpea flour.
• While 5 oz of Chickpea flour contain 1.6 times more Selenium and 1.6 times more Zinc than Tomato Powder.
• Both Tomato Powder and Chickpea flour contain similar levels of Iron, Magnesium and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Powder have 1.3 times more Carbohydrate, 4 times more Sugars and 1.5 times more Fiber than Chickpea flour.
• While 5 oz of Chickpea flour contain 1.3 times more Energy, 15.2 times more Fat, 11.2 times more Saturated Fat, 16 times more Omega 3, 16.8 times more Omega 6 and 1.7 times more Protein than Tomato Powder.
• 5 ounces of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6