Comparing Nutrients in 7 ounces Tomatoes VS Canned Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Canned Chickpeas	20%	17%	63%

Macro Nutrients

	Tomatoes	Canned Chickpeas	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	9.5% 276kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.33% 0.42g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	11% 1.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	34.4% 44.7g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	11% 7.96g	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	3.75% 2.7g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Canned Chickpeas	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	1.74% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	24% 95μg	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	30.2% 27mg	0.22% 0.2mg	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	7.14% 1.07mg	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Canned Chickpeas	Recommended Dietary Allowance
Calcium	2% 20mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	55.8% 0.5mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	73% 1.68mg	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	6.8% 47.6mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	5.07% 188g	3.58% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Canned Chickpeas per 7 oz

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

Lets compare vitamin content per 7 ounces of Tomatoes vs Canned Chickpeas :

• 7 ounces of Tomatoes have 42 times more Vitamin A, 1.4 times more Vitamin B1, 4.2 times more Vitamin B3, 137 times more Vitamin C, 1.9 times more Vitamin E and 2.3 times more Vitamin K than Canned Chickpeas .
• While 7 oz of Canned Chickpeas , Solids contain 1.5 times more Vitamin B6 and 3.2 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• 7 ounces of Canned Chickpeas have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin E
• Both Raw Ripe Red Tomatoes as well as Canned Chickpeas , Solids have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatoes vs Canned Chickpeas :

• 7 ounces of Tomatoes have 1.9 times more Potassium and 1.4 times more Water than Canned Chickpeas .
• While 7 oz of Canned Chickpeas , Solids contain 4.5 times more Calcium, 4.3 times more Copper, 4 times more Iron, 2.4 times more Magnesium, 7.4 times more Manganese, 3.5 times more Phosphorus, more Selenium, 49.2 times more Sodium and 3.7 times more Zinc than Raw Ripe Red Tomatoes.
• 7 ounces of Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Chickpeas , Solids contain 7.7 times more Energy, 13.9 times more Fat, 12 times more Omega 3, 11.6 times more Omega 6, 5.8 times more Carbohydrate, 1.5 times more Sugars, 5.3 times more Fiber and 8 times more Protein than Raw Ripe Red Tomatoes.
• 7 ounces of Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein