Comparing Nutrients in 14 ounces Young Broadbeans VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Young Broadbeans	30%	7%	63%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Young Broadbeans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	9.85% 286kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	0.68% 0.12g	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	11% 14.4g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	39.7% 22.2g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Young Broadbeans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.2% 0.67mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.95mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.83% 0.34mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	31.4% 0.41mg	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	8.93% 35.7μg	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	27.3% 24.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Broadbeans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	39.7% 0.36mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	55.2% 1.27mg	22.8% 0.52mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	13.2% 198mg	106% 1592mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	8.7% 321g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Broadbeans VS Canned Tomatoes with Green Chilies per 14 oz

Compare the macro and micronutrient content in 14 oz of Young Broadbeans versus 14 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Young Broadbeans vs Canned Tomatoes with Green Chilies:

• 14 ounces of Young Broadbeans have 5 times more Vitamin B1, 5.8 times more Vitamin B2, 2.3 times more Vitamin B3, 10.7 times more Vitamin B9 and 5.3 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain 1.7 times more Vitamin B5 and 2.7 times more Vitamin B6 than Raw Young Broadbeans.
• 14 ounces of Young Broadbeans have insufficient amounts of Vitamin B5
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Raw Young Broadbeans as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Young Broadbeans vs Canned Tomatoes with Green Chilies:

• 14 ounces of Young Broadbeans have 7.3 times more Iron, 3.5 times more Magnesium, 2.4 times more Manganese, 6.8 times more Phosphorus, 2.3 times more Potassium, 3 times more Selenium and 4.5 times more Zinc than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain 8 times more Sodium than Raw Young Broadbeans.
• Both Young Broadbeans and Canned Tomatoes with Green Chilies contain similar levels of Copper and Water per 14 ounces.
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Young Broadbeans have 4.8 times more Energy, 189 times more Omega 3, 3.2 times more Carbohydrate and 8.1 times more Protein than Canned Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Young Broadbeans as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 6 in 14 ounces.