Comparing Nutrients in 1 kilogram Canned Broadbeans VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Broadbeans	30%	3%	67%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Canned Broadbeans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	24.5% 710kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	4.94% 0.84g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 124g	47.6% 62g	130g per day for Men 19-50 years
Sugars	NA	48.6% 35.2g	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	26% 19g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	97% 37g	26.3% 10g	38g per day for Men 19-50 years
Protein	98% 54.7g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Canned Broadbeans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.8% 1.2mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	13% 0.17mg	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	82.5% 330μg	12.5% 50μg	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	20% 18mg	87.8% 79mg	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	NA	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Broadbeans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	26% 260mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	124% 1.12mg	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	125% 10mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	125% 2.88mg	25.7% 0.59mg	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	113% 790mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	71% 2420mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	302% 4530mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	21.7% 803g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Broadbeans VS Stewed Canned Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Broadbeans versus 1 kg of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Broadbeans vs Stewed Canned Tomatoes:

• 1 kilogram of Canned Broadbeans has 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 2.6 times more Vitamin B6 and 6.6 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 2.3 times more Vitamin B1 and 4.4 times more Vitamin C than Canned Broadbeans .
• Both Canned Broadbeans and Stewed Canned Tomatoes provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Canned Broadbeans have insufficient amounts of Vitamin B1
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Canned Broadbeans as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Broadbeans vs Stewed Canned Tomatoes:

• 1 kilogram of Canned Broadbeans has 2.7 times more Magnesium, 4.9 times more Manganese, 4 times more Phosphorus, 3 times more Selenium, 2 times more Sodium and 3.6 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.3 times more Calcium and 1.3 times more Iron than Canned Broadbeans .
• Both Canned Broadbeans and Stewed Canned Tomatoes contain similar levels of Copper, Potassium and Water per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Broadbeans has 2.7 times more Energy, 2 times more Carbohydrate, 3.7 times more Fiber and 6 times more Protein than Stewed Canned Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• Both Canned Broadbeans as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.