Comparing Nutrients in 7 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	20.7% 599kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	33.5% 5.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	88.3% 115g	130g per day for Men 19-50 years
Sugars	120% 87g	29.7% 21.5g	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	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	86% 32.7g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	45.7% 25.6g	79.3% 44.4g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

Nutrient Comparison: Tomato Powder VS Chickpea flour per 7 oz

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

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

• 7 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 7 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 seven ounces.
• 7 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 seven ounces.

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

• 7 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 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

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