Comparing Nutrients in 14 ounces Young Broadbeans VS Tomato Powder

Macros Ratio

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

Macro Nutrients

	Young Broadbeans	Tomato Powder	Recommended Dietary Allowance
Energy	9.85% 286kcal	41.3% 1199kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	1.8% 1.75g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	2.8% 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	35.7% 46.4g	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	44% 16.7g	172% 65.5g	38g per day for Men 19-50 years
Protein	39.7% 22.2g	91% 51.2g	56g per day for Men 19-50 years

Vitamins

	Young Broadbeans	Tomato Powder	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	380% 3421μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.2% 0.67mg	302% 3.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	232% 3.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.95mg	227% 36.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.83% 0.34mg	298% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	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	95% 381μg	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	146% 131mg	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

	Young Broadbeans	Tomato Powder	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	66% 659mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	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	94% 7.54mg	226% 18mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	168% 706mg	420mg per day for Men 19-50 years
Manganese	55.2% 1.27mg	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	54% 377mg	167% 1171mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	225% 7648mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	13.2% 198mg	35.5% 532mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	61.7% 6.8mg	11mg per day for Men 19-50 years
Water	8.7% 321g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Broadbeans VS Tomato Powder per 14 oz

Compare the macro and micronutrient content in 14 oz of 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 Young Broadbeans vs Tomato Powder:

• 14 oz of Tomato Powder contain 47.9 times more Vitamin A, 5.4 times more Vitamin B1, 6.9 times more Vitamin B2, 6.1 times more Vitamin B3, 43.7 times more Vitamin B5, 12 times more Vitamin B6 and 3.5 times more Vitamin C than Raw Young Broadbeans.
• Both Young Broadbeans and Tomato Powder provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Young Broadbeans have insufficient amounts of Vitamin B5
• Both Raw 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 Young Broadbeans vs Tomato Powder:

• 14 ounces of Young Broadbeans have 26.5 times more Water than Tomato Powder.
• While 14 oz of Tomato Powder contain 7.5 times more Calcium, 16.8 times more Copper, 2.4 times more Iron, 4.7 times more Magnesium, 6.1 times more Manganese, 3.1 times more Phosphorus, 7.7 times more Potassium, 4.4 times more Selenium, 2.7 times more Sodium and 2.9 times more Zinc than Raw Young Broadbeans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Young Broadbeans have 27 times more Omega 3 than Tomato Powder.
• While 14 oz of Tomato Powder contain 4.2 times more Energy, 6.4 times more Carbohydrate, 3.9 times more Fiber and 2.3 times more Protein than Raw Young Broadbeans.
• 14 ounces of Tomato Powder provide inadequate amounts of Omega 3
• Both Raw Young Broadbeans as well as Tomato Powder provide inadequate amounts of Omega 6 in 14 ounces.