Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Chickpea flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Chickpea flour	24%	16%	60%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Chickpea flour	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	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	6.12% 7.96g	88.3% 115g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	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	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	79.3% 44.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Chickpea flour	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	80.4% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	6.45% 25.8μg	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	50.3% 45.2mg	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	7.4% 1.1mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Chickpea flour	Recommended Dietary Allowance
Calcium	2.2% 22mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	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	17% 1.35mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	78.4% 329mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	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	7.94% 55.6mg	90% 631mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	49.4% 1679mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	30% 16.5μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	50.7% 5.58mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.55% 20.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Chickpea flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Ripe Red Tomatoes 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 Cooked Ripe Red Tomatoes vs Chickpea flour:

• 7 ounces of Cooked Ripe Red Tomatoes have 12 times more Vitamin A and more Vitamin C than Chickpea flour.
• While 7 oz of Chickpea flour contain 13.5 times more Vitamin B1, 4.8 times more Vitamin B2, 3.3 times more Vitamin B3, 4.7 times more Vitamin B5, 6.2 times more Vitamin B6, 33.6 times more Vitamin B9, 1.5 times more Vitamin E and 3.3 times more Vitamin K than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 7 ounces of Chickpea flour have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Ripe Red Tomatoes as well as Chickpea flour have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Chickpea flour:

• 7 ounces of Cooked Ripe Red Tomatoes have 9.2 times more Water than Chickpea flour.
• While 7 oz of Chickpea flour contain 4.1 times more Calcium, 12.2 times more Copper, 7.1 times more Iron, 18.4 times more Magnesium, 15.2 times more Manganese, 11.4 times more Phosphorus, 3.9 times more Potassium, 16.6 times more Selenium, 5.8 times more Sodium and 20.1 times more Zinc than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Chickpea flour contain 21.5 times more Energy, 60.8 times more Fat, 46.2 times more Saturated Fat, 56 times more Omega 3, 68.4 times more Omega 6, 14.4 times more Carbohydrate, 4.4 times more Sugars, 15.4 times more Fiber and 23.6 times more Protein than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein