Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Hyacinth-Young beans

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	Stewed Canned Tomatoes	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	3.56% 103kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	0.023% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	28% 36.5g	130g per day for Men 19-50 years
Sugars	19.3% 14g	22.3% 16g	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	10.3% 7.46g	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	% 6.47g	NA	g per day for Men 19-50 years
Sucrose	% 0.079g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	34.5% 13g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	19% 171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	7.33% 0.095mg	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	4.96% 20μg	61.5% 246μg	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	35% 31.4mg	57% 51mg	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	22% 3.3mg	13.5% 2.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	60% 72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	13.5% 135mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	20.7% 0.19mg	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	66% 5.28mg	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	35.4% 0.81mg	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	11.3% 79.4mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	29.4% 1000mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.43% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Hyacinth-Young beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Stewed Canned Tomatoes versus 14 oz of Hyacinth-Young beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs Hyacinth-Young beans:

• 14 ounces of Stewed Canned Tomatoes have 1.4 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.6 times more Vitamin E than Hyacinth-Young beans.
• While 14 oz of Raw Hyacinth-Young beans contain 4.8 times more Vitamin A, 1.7 times more Vitamin B1, 2.6 times more Vitamin B2, 12.4 times more Vitamin B9, 1.6 times more Vitamin C and 7.5 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A and Vitamin B9
• 14 ounces of Hyacinth-Young beans have insufficient amounts of Vitamin B5
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Hyacinth-Young beans have insufficient amounts of Vitamin B6, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Hyacinth-Young beans:

• 14 ounces of Stewed Canned Tomatoes have 2.4 times more Copper, 1.8 times more Iron and 110.5 times more Sodium than Hyacinth-Young beans.
• While 14 oz of Raw Hyacinth-Young beans contain 1.5 times more Calcium, 3.3 times more Magnesium, 3.5 times more Manganese, 2.5 times more Phosphorus, 2.5 times more Selenium and 2.2 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Hyacinth-Young beans contain similar levels of Potassium and Water per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Hyacinth-Young beans contain 1.5 times more Carbohydrate, 3.3 times more Fiber and 2.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Hyacinth-Young beans offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Hyacinth-Young beans provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.