Comparing Nutrients in 7 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	26.5% 768kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	33.5% 5.7g	1.34% 0.23g	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	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	9.74% 7.06g	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	4.57% 3.3g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	79.3% 44.4g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Chickpea flour	Tomato Sauce with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.4% 0.96mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	12.3% 1.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75% 0.98mg	15% 0.19mg	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	4.47% 18μg	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	15.4% 14mg	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	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpea flour	Tomato Sauce with Salt	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	201% 1.8mg	25.4% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.73% 69.3μg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	78.4% 329mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	9.75% 0.22mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	49.4% 1679mg	17.3% 589mg	3400mg per day for Men 19-50 years
Selenium	30% 16.5μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	62.7% 941mg	1500mg per day for Men 19-50 years
Zinc	50.7% 5.58mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.55% 20.4g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Chickpea flour VS Tomato Sauce with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Chickpea flour vs Tomato Sauce with Salt:

• 7 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 7 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.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Chickpea flour vs Tomato Sauce with Salt:

• 7 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 7 oz of Canned Tomato Sauce with Salt contain 7.4 times more Sodium and 8.9 times more Water than Chickpea flour.
• 7 ounces of Tomato Sauce with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 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.
• 7 ounces of Tomato Sauce with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6