Comparing Nutrients in 1 kilogram Broadbeans VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Broadbeans	30%	4%	66%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Broadbeans	Tomato Powder	Recommended Dietary Allowance
Energy	118% 3410kcal	104% 3020kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	7.94% 2.54g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	34% 5.8g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	448% 583g	574% 747g	130g per day for Men 19-50 years
Sugars	78.6% 57g	606% 439g	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	658% 250g	434% 165g	38g per day for Men 19-50 years
Protein	466% 261g	231% 129g	56g per day for Men 19-50 years

Vitamins

	Broadbeans	Tomato Powder	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	958% 8620μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	463% 5.55mg	761% 9.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	256% 3.33mg	585% 7.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	177% 28.3mg	571% 91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	195% 9.76mg	752% 37.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	282% 3.66mg	352% 4.57mg	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	1058% 4230μg	300% 1200μg	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	15.6% 14mg	1297% 1167mg	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	3.33% 0.5mg	817% 123mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75% 90μg	407% 488μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broadbeans	Tomato Powder	Recommended Dietary Allowance
Calcium	103% 1030mg	166% 1660mg	1000mg per day for Men 19-50 years
Copper	916% 8.24mg	1379% 12.4mg	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	838% 67mg	570% 45.6mg	8mg per day for Men 19-50 years
Magnesium	457% 1920mg	424% 1780mg	420mg per day for Men 19-50 years
Manganese	707% 16.3mg	848% 19.5mg	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	601% 4210mg	421% 2950mg	700mg per day for Men 19-50 years
Potassium	312% 10620mg	567% 19270mg	3400mg per day for Men 19-50 years
Selenium	149% 82μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	89.3% 1340mg	1500mg per day for Men 19-50 years
Zinc	285% 31.4mg	155% 17mg	11mg per day for Men 19-50 years
Water	2.97% 110g	0.83% 30.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Broadbeans VS Tomato Powder per 1 kg

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

Lets compare vitamin content per 1 kilogram of Broadbeans vs Tomato Powder:

• 1 kilogram of Broadbeans has 3.5 times more Vitamin B9 than Tomato Powder.
• While 1 kg of Tomato Powder contains 287.3 times more Vitamin A, 1.6 times more Vitamin B1, 2.3 times more Vitamin B2, 3.2 times more Vitamin B3, 3.9 times more Vitamin B5, 83.4 times more Vitamin C, 245 times more Vitamin E and 5.4 times more Vitamin K than Raw Broadbeans .
• Both Broadbeans and Tomato Powder provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Broadbeans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Broadbeans as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Broadbeans vs Tomato Powder:

• 1 kilogram of Broadbeans has 1.5 times more Iron, 1.4 times more Phosphorus, 1.5 times more Selenium and 1.8 times more Zinc than Tomato Powder.
• While 1 kg of Tomato Powder contains 1.6 times more Calcium, 1.5 times more Copper, 1.8 times more Potassium and 10.3 times more Sodium than Raw Broadbeans .
• Both Broadbeans and Tomato Powder contain similar levels of Magnesium and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broadbeans has 6.6 times more Omega 3, 3.4 times more Omega 6, 1.5 times more Fiber and 2 times more Protein than Tomato Powder.
• While 1 kg of Tomato Powder contains 1.3 times more Carbohydrate and 7.7 times more Sugars than Raw Broadbeans .
• Both Broadbeans and Tomato Powder offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6