Comparing Nutrients in 1 kilogram In Pod Fava Beans VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
In Pod Fava Beans	29%	6%	65%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	In Pod Fava Beans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	30.3% 880kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.18g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.12g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 176g	28% 36.2g	130g per day for Men 19-50 years
Sugars	127% 92g	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	197% 75g	NA	38g per day for Men 19-50 years
Protein	141% 79.2g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	In Pod Fava Beans	Canned Tomatoes with Green Chilies	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	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	223% 2.9mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.5mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	29.6% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	79.2% 1.03mg	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	22.5% 90μg	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	69% 62mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	341% 409μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	In Pod Fava Beans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	37% 370mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	447% 4mg	100% 0.9mg	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	194% 15.5mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	287% 6.6mg	57.4% 1.32mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	98% 3320mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	267% 4010mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	19.6% 726g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: In Pod Fava Beans VS Canned Tomatoes with Green Chilies per 1 kg

Compare the macro and micronutrient content in 1 kg of In Pod Fava Beans versus 1 kg of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of In Pod Fava Beans vs Canned Tomatoes with Green Chilies:

• 1 kilogram of In Pod Fava Beans has 3.9 times more Vitamin B1, 15.3 times more Vitamin B2, 3.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 16.4 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains 1.7 times more Vitamin C than Raw In Pod Fava Beans.
• Both In Pod Fava Beans and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of In Pod Fava Beans have insufficient amounts of Vitamin A
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Raw In Pod Fava Beans as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for In Pod Fava Beans vs Canned Tomatoes with Green Chilies:

• 1 kilogram of In Pod Fava Beans has 1.9 times more Calcium, 4.5 times more Copper, 6 times more Iron, 3 times more Magnesium, 5 times more Manganese, 9.2 times more Phosphorus, 3.1 times more Potassium and 7.7 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains 16 times more Sodium and 1.3 times more Water than Raw In Pod Fava Beans.
• 1 kilogram of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Raw In Pod Fava Beans as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of In Pod Fava Beans has 5.9 times more Energy, 4.9 times more Carbohydrate and 11.5 times more Protein than Canned Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Raw In Pod Fava Beans as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.