Comparing Nutrients in 7 ounces Tomato Puree VS Chickpea flour

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Chickpea flour	24%	16%	60%

Macro Nutrients

	Tomato Puree	Chickpea flour	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	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	13.7% 18g	88.3% 115g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	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	6.5% 4.72g	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	% 4.86g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	79.3% 44.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Chickpea flour	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	80.4% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	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	5.46% 22μg	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	23.4% 21mg	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	26% 3.9mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Chickpea flour	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	44% 3.53mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	78.4% 329mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	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	11.3% 79.4mg	90% 631mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	49.4% 1679mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	30% 16.5μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	50.7% 5.58mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.55% 20.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Chickpea flour per 7 oz

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

• 7 ounces of Tomato Puree have 13 times more Vitamin A, more Vitamin C and 2.4 times more Vitamin E than Chickpea flour.
• While 7 oz of Chickpea flour contain 19.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B5, 3.9 times more Vitamin B6, 39.7 times more Vitamin B9 and 2.7 times more Vitamin K than Canned Tomato Puree.
• Both Tomato Puree and Chickpea flour provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Chickpea flour have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Puree as well as Chickpea flour have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Tomato Puree have 8.5 times more Water than Chickpea flour.
• While 7 oz of Chickpea flour contain 2.5 times more Calcium, 3.2 times more Copper, 2.7 times more Iron, 7.2 times more Magnesium, 9.5 times more Manganese, 8 times more Phosphorus, 1.9 times more Potassium, 11.9 times more Selenium, 2.3 times more Sodium and 7.8 times more Zinc than Canned Tomato Puree.
• 7 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Chickpea flour contain 10.2 times more Energy, 31.9 times more Fat, 23.9 times more Saturated Fat, 28 times more Omega 3, 35 times more Omega 6, 6.4 times more Carbohydrate, 2.2 times more Sugars, 5.7 times more Fiber and 13.6 times more Protein than Canned Tomato Puree.
• 7 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6