Comparing Nutrients in 1 kilogram Boiled Broadbeans VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Broadbeans	27%	3%	70%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Boiled Broadbeans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	38% 1100kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	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	151% 197g	47.6% 62g	130g per day for Men 19-50 years
Sugars	25% 18g	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	142% 54g	26.3% 10g	38g per day for Men 19-50 years
Protein	136% 76g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	81% 0.97mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.4% 7.1mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	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	260% 1040μg	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	3.33% 3mg	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	1.33% 0.2mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broadbeans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	36% 360mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	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	188% 15mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	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	179% 1250mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	79% 2680mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	19.3% 715g	24.7% 915g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Boiled 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 Boiled Broadbeans vs Stewed Canned Tomatoes:

• 1 kilogram of Boiled Broadbeans has 2.1 times more Vitamin B1, 2.5 times more Vitamin B2, 1.4 times more Vitamin B5, 4.2 times more Vitamin B6, 20.8 times more Vitamin B9 and 1.2 times more Vitamin K than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 26.3 times more Vitamin C and 41.5 times more Vitamin E than Boiled Broadbeans .
• Both Boiled Broadbeans and Stewed Canned Tomatoes provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Broadbeans have insufficient amounts of Vitamin C and Vitamin E
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Boiled 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 Boiled Broadbeans vs Stewed Canned Tomatoes:

• 1 kilogram of Boiled Broadbeans has 2.3 times more Copper, 3.6 times more Magnesium, 7.1 times more Manganese, 6.3 times more Phosphorus, 1.3 times more Potassium, 4.3 times more Selenium and 5.9 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 44.2 times more Sodium and 1.3 times more Water than Boiled Broadbeans .
• Both Boiled Broadbeans and Stewed Canned Tomatoes contain similar levels of Calcium and Iron 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 Boiled Broadbeans has 4.2 times more Energy, 3.2 times more Carbohydrate, 5.4 times more Fiber and 8.4 times more Protein than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.9 times more Sugars than Boiled Broadbeans .
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• Both Boiled Broadbeans as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.