Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS Boiled Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Boiled Chickpeas	21%	14%	65%

Macro Nutrients

	Tomatoes in Juice with Salt	Boiled Chickpeas	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	5.3% 5.14g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	1.67% 0.53g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	5.33% 0.085g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.3% 6.9g	42% 54.4g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	13% 9.53g	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	3.6% 2.6g	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	% 2.46g	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	39.7% 15g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Boiled Chickpeas	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	6.52% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	21.2% 0.28mg	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	3.97% 16μg	85.3% 341μg	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	27.8% 25mg	2.87% 2.58mg	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	7.8% 1.17mg	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Boiled Chickpeas	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	77.6% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	14% 1.13mg	71.7% 5.74mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	89% 2.04mg	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	4.8% 33.7mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	13.4% 7.34μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	5.1% 188g	3.23% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Boiled Chickpeas per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes in Juice with Salt versus 7 oz of Boiled Chickpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomatoes in Juice with Salt vs Boiled Chickpeas :

• 7 ounces of Tomatoes in Juice with Salt have 20 times more Vitamin A, 5 times more Vitamin B1, 1.4 times more Vitamin B3, 9.7 times more Vitamin C and 1.7 times more Vitamin E than Boiled Chickpeas .
• While 7 oz of Boiled Chickpeas contain 2.4 times more Vitamin B5, 1.3 times more Vitamin B6, 21.5 times more Vitamin B9 and 1.5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Boiled Chickpeas provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Boiled Chickpeas have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled Chickpeas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatoes in Juice with Salt vs Boiled Chickpeas :

• 7 ounces of Tomatoes in Juice with Salt have 16.4 times more Sodium and 1.6 times more Water than Boiled Chickpeas .
• While 7 oz of Boiled Chickpeas contain 1.5 times more Calcium, 6.8 times more Copper, 5.1 times more Iron, 4.8 times more Magnesium, 15.1 times more Manganese, 9.9 times more Phosphorus, 1.5 times more Potassium, 5.3 times more Selenium and 12.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Chickpeas contain 10.3 times more Energy, 10.4 times more Fat, 10.8 times more Omega 3, 11.5 times more Omega 6, 7.9 times more Carbohydrate, 1.9 times more Sugars, 4 times more Fiber and 11.2 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein