Comparing Nutrients in 1 kilogram In Pod Fava Beans VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
In Pod Fava Beans	29%	6%	65%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	In Pod Fava Beans	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	30.3% 880kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.18g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.12g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 176g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	127% 92g	35% 25.5g	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	18% 13g	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	% 12.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	197% 75g	50% 19g	38g per day for Men 19-50 years
Protein	141% 79.2g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	In Pod Fava Beans	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	19% 170μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	111% 1.33mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	223% 2.9mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.5mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	85.4% 1.1mg	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	370% 1480μg	20% 80μg	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	41% 37mg	140% 126mg	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	77.3% 11.6mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	341% 409μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	In Pod Fava Beans	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	37% 370mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	447% 4mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	194% 15.5mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	287% 6.6mg	29.6% 0.68mg	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	184% 1290mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	98% 3320mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	19.6% 726g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of In Pod Fava Beans vs Tomatoes in Juice with Salt:

• Raw In Pod Fava Beans have 5.3 times more Vitamin B2, 3.2 times more Vitamin B3, 1.9 times more Vitamin B5, 18.5 times more Vitamin B9, 2 times more Vitamin E and 15.7 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 4.3 times more Vitamin B1 and 3.4 times more Vitamin C than Raw In Pod Fava Beans.
• Both Raw In Pod Fava Beans and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin A and Vitamin B6 per 1 kg.
• Both Raw In Pod Fava Beans as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for In Pod Fava Beans vs Tomatoes in Juice with Salt:

• Raw In Pod Fava Beans have 7.7 times more Copper, 2.7 times more Iron, 3.3 times more Magnesium, 9.7 times more Manganese, 7.6 times more Phosphorus, 1.7 times more Potassium and 8.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 4.6 times more Sodium and 1.3 times more Water than Raw In Pod Fava Beans.
• Both Raw In Pod Fava Beans and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Calcium and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw In Pod Fava Beans have 5.5 times more Energy, 7.5 times more Omega 3, 3.2 times more Omega 6, 5.1 times more Carbohydrate, 3.6 times more Sugars, 3.9 times more Fiber and 10 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Raw In Pod Fava Beans as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.