Comparing Nutrients in 14 ounces Young Broadbeans VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Young Broadbeans	30%	7%	63%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Young Broadbeans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	9.85% 286kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	0.98% 0.17g	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	12.2% 16g	130g per day for Men 19-50 years
Sugars	NA	13.6% 9.9g	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	7.17% 5.2g	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	% 4.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	44% 16.7g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	39.7% 22.2g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Young Broadbeans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.2% 0.67mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.95mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.83% 0.34mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	24% 0.31mg	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	13% 51.6μg	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	101% 90mg	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	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Broadbeans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	33% 0.3mg	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	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	55.2% 1.27mg	18% 0.42mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	13.2% 198mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	8.7% 321g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Young Broadbeans vs Cooked Ripe Red Tomatoes:

• Raw Young Broadbeans have 4.7 times more Vitamin B1, 5 times more Vitamin B2, 2.8 times more Vitamin B3, 7.4 times more Vitamin B9 and 1.4 times more Vitamin C than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Vitamin A, 1.5 times more Vitamin B5 and 2.1 times more Vitamin B6 than Raw Young Broadbeans.
• Both Raw Young Broadbeans as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Young Broadbeans vs Cooked Ripe Red Tomatoes:

• Raw Young Broadbeans have 2 times more Calcium, 2.8 times more Iron, 4.2 times more Magnesium, 3 times more Manganese, 3.4 times more Phosphorus, 2.4 times more Selenium, 4.5 times more Sodium and 4.1 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Raw Young Broadbeans and Cooked Ripe Red Tomatoes have similar amounts of Copper, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Young Broadbeans have 4 times more Energy, 94.5 times more Omega 3, 2.9 times more Carbohydrate, 6 times more Fiber and 5.9 times more Protein than Cooked Ripe Red Tomatoes.
• Both Raw Young Broadbeans as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.