Comparing Nutrients in 14 ounces Large Lima Beans VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Large Lima Beans	25%	2%	73%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Large Lima Beans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	46.3% 1341kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	2.82% 2.74g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	23.6% 0.38g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	194% 252g	19% 24.6g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	19.3% 14g	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	10.3% 7.46g	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	% 6.47g	g per day for Men 19-50 years
Sucrose	NA	% 0.079g	g per day for Men 19-50 years
Fiber	198% 75.4g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	152% 85g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Large Lima Beans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	168% 2mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.7% 0.8mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	5.2% 0.067mg	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	392% 1568μg	4.96% 20μg	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	0% 0mg	35% 31.4mg	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	19% 2.86mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Large Lima Beans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	32% 321mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	326% 2.94mg	49.4% 0.44mg	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	373% 30mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	212% 889mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	289% 6.64mg	10% 0.23mg	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	218% 1528mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	201% 6842mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	102% 11.2mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	1.1% 40.4g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Large Lima Beans vs Stewed Canned Tomatoes:

• Raw Large Lima Beans have 11 times more Vitamin B1, 5.8 times more Vitamin B2, 2.2 times more Vitamin B3, 11.9 times more Vitamin B5, 30.1 times more Vitamin B6, 79 times more Vitamin B9 and 2.5 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A and more Vitamin C than Raw Large Lima Beans.
• Both Raw Large Lima Beans and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin E per 14 oz.
• Both Raw Large Lima Beans as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Large Lima Beans vs Stewed Canned Tomatoes:

• Raw Large Lima Beans have 2.4 times more Calcium, 6.6 times more Copper, 5.6 times more Iron, 18.7 times more Magnesium, 28.3 times more Manganese, 19.3 times more Phosphorus, 8.3 times more Potassium, 12 times more Selenium and 16.6 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 12.3 times more Sodium and 9 times more Water than Raw Large Lima Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw Large Lima Beans have 13 times more Energy, 31.7 times more Omega 3, 2.9 times more Omega 6, 10.2 times more Carbohydrate, 2.4 times more Sugars, 19 times more Fiber and 23.6 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Raw Large Lima Beans as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.