Comparing Nutrients in 14 ounces Boiled Young Broadbeans VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Broadbeans	30%	7%	63%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Boiled Young Broadbeans	Tomato Powder	Recommended Dietary Allowance
Energy	8.5% 246kcal	41.3% 1199kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	1.8% 1.75g	97g per day for Men 19-50 years
Saturated Fat	1.76% 0.56g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	2.82% 0.48g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	228% 296g	130g per day for Men 19-50 years
Sugars	NA	240% 174g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	37.6% 14.3g	172% 65.5g	38g per day for Men 19-50 years
Protein	34% 19g	91% 51.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Broadbeans	Tomato Powder	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	380% 3421μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	302% 3.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	232% 3.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	227% 36.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.24% 0.26mg	298% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	140% 1.8mg	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	57.5% 230μg	119% 476μg	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	87.3% 78.6mg	515% 463mg	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	324% 48.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	161% 194μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Broadbeans	Tomato Powder	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	66% 659mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	547% 4.93mg	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	74.4% 5.95mg	226% 18mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	168% 706mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	337% 7.74mg	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	41.4% 290mg	167% 1171mg	700mg per day for Men 19-50 years
Potassium	22.5% 766mg	225% 7648mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	35.5% 532mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	61.7% 6.8mg	11mg per day for Men 19-50 years
Water	8.98% 332g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Broadbeans VS Tomato Powder per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Young Broadbeans versus 14 oz of Tomato Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Young Broadbeans vs Tomato Powder:

• 14 oz of Tomato Powder contain 61.6 times more Vitamin A, 7.1 times more Vitamin B1, 8.5 times more Vitamin B2, 7.6 times more Vitamin B3, 57 times more Vitamin B5, 15.8 times more Vitamin B6, 2.1 times more Vitamin B9 and 5.9 times more Vitamin C than Boiled and Drained Young Broadbeans.
• 14 ounces of Boiled Young Broadbeans have insufficient amounts of Vitamin A and Vitamin B5
• Both Boiled and Drained Young Broadbeans as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Young Broadbeans vs Tomato Powder:

• 14 ounces of Boiled Young Broadbeans have 27.4 times more Water than Tomato Powder.
• While 14 oz of Tomato Powder contain 9.2 times more Calcium, 20.7 times more Copper, 3 times more Iron, 5.7 times more Magnesium, 7.5 times more Manganese, 4 times more Phosphorus, 10 times more Potassium, 5.3 times more Selenium, 3.3 times more Sodium and 3.6 times more Zinc than Boiled and Drained Young Broadbeans.
• 14 ounces of Boiled Young Broadbeans lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Young Broadbeans have 26 times more Omega 3 than Tomato Powder.
• While 14 oz of Tomato Powder contain 4.9 times more Energy, 7.4 times more Carbohydrate, 4.6 times more Fiber and 2.7 times more Protein than Boiled and Drained Young Broadbeans.
• 14 ounces of Tomato Powder provide inadequate amounts of Omega 3
• Both Boiled and Drained Young Broadbeans as well as Tomato Powder provide inadequate amounts of Omega 6 in 14 ounces.