Comparing Nutrients in 7 ounces Tomato Paste VS Chickpea flour

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Chickpea flour	24%	16%	60%

Macro Nutrients

	Tomato Paste	Chickpea flour	Recommended Dietary Allowance
Energy	5.6% 163kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	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	1.77% 0.3g	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	29% 37.5g	88.3% 115g	130g per day for Men 19-50 years
Sugars	33.3% 24g	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	16% 11.6g	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	% 11.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	21.4% 8.14g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	79.3% 44.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Chickpea flour	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	80.4% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	5.95% 24μg	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	48.3% 43.5mg	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	57% 8.53mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Chickpea flour	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	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	74% 5.9mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	78.4% 329mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	23.5% 165mg	90% 631mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	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	7.8% 117mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	50.7% 5.58mg	11mg per day for Men 19-50 years
Water	3.94% 146g	0.55% 20.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Chickpea flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Paste 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 Paste vs Chickpea flour:

• 7 ounces of Tomato Paste have 38 times more Vitamin A, 1.4 times more Vitamin B2, 1.7 times more Vitamin B3, more Vitamin C, 5.2 times more Vitamin E and 1.3 times more Vitamin K than Chickpea flour.
• While 7 oz of Chickpea flour contain 8.1 times more Vitamin B1, 4.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 36.4 times more Vitamin B9 than Canned Tomato Paste.
• 7 ounces of Chickpea flour have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as Chickpea flour have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Chickpea flour contain 2.5 times more Copper, 1.6 times more Iron, 4 times more Magnesium, 5.3 times more Manganese, 3.8 times more Phosphorus, 1.6 times more Selenium and 4.5 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Chickpea flour contain similar levels of Calcium, Potassium and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Chickpea flour contain 4.7 times more Energy, 14.2 times more Fat, 6.9 times more Saturated Fat, 16 times more Omega 3, 18.9 times more Omega 6, 3.1 times more Carbohydrate, 2.6 times more Fiber and 5.2 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Chickpea flour offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6