Comparing Nutrients in 7 ounces Chickpea flour VS Tomato Powder

Macros Ratio

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

Macro Nutrients

	Chickpea flour	Tomato Powder	Recommended Dietary Allowance
Energy	26.5% 768kcal	20.7% 599kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	33.5% 5.7g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.3% 115g	114% 148g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	120% 87g	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	56.4% 21.4g	86% 32.7g	38g per day for Men 19-50 years
Protein	79.3% 44.4g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Chickpea flour	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	190% 1711μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.4% 0.96mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	149% 7.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75% 0.98mg	69.8% 0.91mg	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	217% 867μg	59.5% 238μg	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	257% 232mg	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	11% 1.65mg	162% 24.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	80.7% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpea flour	Tomato Powder	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	201% 1.8mg	274% 2.46mg	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	121% 9.64mg	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	78.4% 329mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	168% 3.87mg	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	90% 631mg	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	49.4% 1679mg	112% 3824mg	3400mg per day for Men 19-50 years
Selenium	30% 16.5μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	17.7% 266mg	1500mg per day for Men 19-50 years
Zinc	50.7% 5.58mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.55% 20.4g	0.16% 6.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Chickpea flour VS Tomato Powder per 7 oz

Compare the macro and micronutrient content in 7 oz of Chickpea flour versus 7 oz of Tomato Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Chickpea flour vs Tomato Powder:

• 7 ounces of Chickpea flour have 3.6 times more Vitamin B9 than Tomato Powder.
• While 7 oz of Tomato Powder contain 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.
• Both Chickpea flour and Tomato Powder provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Chickpea flour have insufficient amounts of Vitamin A and Vitamin C
• Both Chickpea flour as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Chickpea flour vs Tomato Powder:

• 7 ounces of Chickpea flour have 1.6 times more Selenium and 1.6 times more Zinc than Tomato Powder.
• While 7 oz of Tomato Powder contain 3.7 times more Calcium, 1.4 times more Copper, 2.3 times more Potassium and 2.1 times more Sodium than Chickpea flour.
• Both Chickpea flour and Tomato Powder contain similar levels of Iron, Magnesium, Manganese and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chickpea flour have 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.
• While 7 oz of Tomato Powder contain 1.3 times more Carbohydrate, 4 times more Sugars and 1.5 times more Fiber than Chickpea flour.
• 7 ounces of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6