Comparing Nutrients in 100 calories Young Winged Beans VS Stewed Canned Tomatoes

Weight per 100 calories

• Young Winged Beans: 204g
• Stewed Canned Tomatoes: 385g

Young Winged Beans have 1.9 times more energy per 100g than Stewed Canned Tomatoes. It has low energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 100 calories - Young Winged Beans or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Young Winged Beans	53%	15%	32%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Young Winged Beans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.83% 1.78g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.49g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	2.93% 0.047g	0.72% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.33g	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.77% 8.8g	18.3% 24g	130g per day for Men 19-50 years
Sugars	NA	18.7% 13.5g	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	NA	9.97% 7.23g	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	NA	% 6.27g	g per day for Men 19-50 years
Sucrose	NA	% 0.077g	g per day for Men 19-50 years
Fiber	NA	10% 3.85g	38g per day for Men 19-50 years
Protein	25.3% 14g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Young Winged Beans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	3.85% 34.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	17% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	5.03% 0.065mg	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	33.7% 135μg	4.8% 19.2μg	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	41.5% 37.3mg	33.8% 30.4mg	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	NA	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.7% 9.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Winged Beans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	17% 171mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	48% 0.43mg	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	38.3% 3.06mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.4mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	9.87% 0.23mg	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	10.8% 75.5mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	13.4% 455mg	23.4% 796mg	3400mg per day for Men 19-50 years
Selenium	5.57% 3.06μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	0.54% 8.16mg	56.7% 850mg	1500mg per day for Men 19-50 years
Zinc	7.24% 0.8mg	5.94% 0.65mg	11mg per day for Men 19-50 years
Water	4.8% 178g	9.5% 352g	3700g per day for Men 19-50 years

Young Winged Beans VS Stewed Canned Tomatoes Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Young Winged Beans or Stewed Canned Tomatoes?

Lets compare vitamin content per 100 calories of Young Winged Beans vs Stewed Canned Tomatoes:

• 100 calories of Young Winged Beans have 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 3.5 times more Vitamin B6, 7 times more Vitamin B9 and 1.2 times more Vitamin C than Stewed Canned Tomatoes.
• While 100 kcal of Stewed Canned Ripe Red Tomatoes contain 1.5 times more Vitamin B3 and 3.6 times more Vitamin B5 than Raw Young Winged Beans.
• Both Raw Young Winged Beans as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Young Winged Beans vs Stewed Canned Tomatoes:

• 100 calories of Young Winged Beans have 1.3 times more Calcium, 1.5 times more Magnesium, 2 times more Manganese, 1.3 times more Selenium and 1.2 times more Zinc than Stewed Canned Tomatoes.
• While 100 kcal of Stewed Canned Ripe Red Tomatoes contain 4.1 times more Copper, 1.7 times more Iron, 1.7 times more Potassium, 104.1 times more Sodium and 2 times more Water than Raw Young Winged Beans.
• Both Young Winged Beans and Stewed Canned Tomatoes contain similar levels of Phosphorus per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Young Winged Beans have 4.1 times more Omega 3 and 4.1 times more Protein than Stewed Canned Tomatoes.
• While 100 kcal of Stewed Canned Ripe Red Tomatoes contain 2.7 times more Carbohydrate than Raw Young Winged Beans.
• Both Young Winged Beans and Stewed Canned Tomatoes offer comparable quantities of Energy per 100 calories.
• 100 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Raw Young Winged Beans as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 6 in 100 calories.