Comparing Nutrients in 1 kilogram Broadbeans VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Broadbeans	30%	4%	66%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Broadbeans	Tomato Puree	Recommended Dietary Allowance
Energy	118% 3410kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	7.94% 2.54g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	34% 5.8g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	448% 583g	69% 89.8g	130g per day for Men 19-50 years
Sugars	78.6% 57g	66.6% 48.3g	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	33% 24g	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	% 24.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	658% 250g	50% 19g	38g per day for Men 19-50 years
Protein	466% 261g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Broadbeans	Tomato Puree	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	463% 5.55mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	256% 3.33mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	177% 28.3mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	195% 9.76mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	282% 3.66mg	97% 1.26mg	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	27.5% 110μg	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	118% 106mg	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	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75% 90μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broadbeans	Tomato Puree	Recommended Dietary Allowance
Calcium	103% 1030mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	916% 8.24mg	319% 2.87mg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	457% 1920mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	707% 16.3mg	73.5% 1.7mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	312% 10620mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	149% 82μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	285% 31.4mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	2.97% 110g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Broadbeans VS Tomato Puree per 1 kg

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

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

• 1 kilogram of Broadbeans has 22.2 times more Vitamin B1, 4.2 times more Vitamin B2, 1.9 times more Vitamin B3, 2.2 times more Vitamin B5, 2.9 times more Vitamin B6, 38.5 times more Vitamin B9 and 2.6 times more Vitamin K than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 8.7 times more Vitamin A, 7.6 times more Vitamin C and 39.4 times more Vitamin E than Raw Broadbeans .
• 1 kilogram of Broadbeans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Broadbeans as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Broadbeans vs Tomato Puree:

• 1 kilogram of Broadbeans has 5.7 times more Calcium, 2.9 times more Copper, 3.8 times more Iron, 8.3 times more Magnesium, 9.6 times more Manganese, 10.5 times more Phosphorus, 2.4 times more Potassium, 11.7 times more Selenium and 8.7 times more Zinc than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 8 times more Water than Raw Broadbeans .
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broadbeans has 9 times more Energy, 11.5 times more Omega 3, 7.1 times more Omega 6, 6.5 times more Carbohydrate, 13.2 times more Fiber and 15.8 times more Protein than Tomato Puree.
• Both Broadbeans and Tomato Puree offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6