Comparing Nutrients in 14 ounces Boiled Baby Frozen Young Lima Beans VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Boiled Baby Frozen Young Lima Beans	25%	3%	72%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Boiled Baby Frozen Young Lima Beans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	14.4% 417kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	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	59.4% 77g	11% 14.4g	130g per day for Men 19-50 years
Sugars	7.5% 5.44g	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	50% 19g	NA	38g per day for Men 19-50 years
Protein	47% 26.4g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Boiled Baby Frozen Young Lima Beans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.06mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	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	16% 63.5μg	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	25.6% 23mg	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	17% 2.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Baby Frozen Young Lima Beans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	11% 111mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	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	97% 7.78mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	140% 3.23mg	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	63.5% 445mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	48% 1631mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.75μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	106% 1592mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	7.76% 287g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Baby Frozen Young Lima Beans vs Canned Tomatoes with Green Chilies:

• Boiled and Drained Baby Frozen Young Lima Beans have 2.1 times more Vitamin B1, 2.9 times more Vitamin B2, 1.2 times more Vitamin B3 and 1.8 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 2.5 times more Vitamin A than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of Vitamin B5, Vitamin B6 and Vitamin C per 14 oz.
• Both Boiled and Drained Baby Frozen Young Lima Beans as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Baby Frozen Young Lima Beans vs Canned Tomatoes with Green Chilies:

• Boiled and Drained Baby Frozen Young Lima Beans have 1.4 times more Calcium, 2.2 times more Copper, 7.5 times more Iron, 5.1 times more Magnesium, 6.2 times more Manganese, 8 times more Phosphorus, 3.8 times more Potassium, 4.3 times more Selenium and 4.2 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 13.8 times more Sodium and 1.3 times more Water than Boiled and Drained Baby Frozen Young Lima Beans.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Baby Frozen Young Lima Beans have 7 times more Energy, 47 times more Omega 3, 5.4 times more Carbohydrate and 9.6 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• Both Boiled and Drained Baby Frozen Young Lima Beans as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.