Comparing Nutrients in 1 kilogram Boiled Young Broadbeans VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Broadbeans	30%	7%	63%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Boiled Young Broadbeans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	21.4% 620kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	4.44% 1.42g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	114% 1.82g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	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	77.7% 101g	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	95% 36g	26.3% 10g	38g per day for Men 19-50 years
Protein	85.7% 48g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Broadbeans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	15.6% 140μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.28mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	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	145% 580μg	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	220% 198mg	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

	Boiled Young Broadbeans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	18% 180mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	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	74% 310mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	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	104% 730mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	56.8% 1930mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	22.6% 837g	24.7% 915g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Boiled Young Broadbeans has 2.8 times more Vitamin B1, 2.6 times more Vitamin B2, 1.7 times more Vitamin B3, 1.7 times more Vitamin B6, 11.6 times more Vitamin B9 and 2.5 times more Vitamin C than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.7 times more Vitamin B5 than Boiled and Drained Young Broadbeans.
• 1 kilogram of Boiled Young Broadbeans have insufficient amounts of Vitamin B5
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Boiled and Drained Young 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 Young Broadbeans vs Stewed Canned Tomatoes:

• 1 kilogram of Boiled Young Broadbeans has 2.6 times more Magnesium, 4.4 times more Manganese, 3.7 times more Phosphorus and 2.8 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.9 times more Calcium, 1.9 times more Copper and 5.4 times more Sodium than Boiled and Drained Young Broadbeans.
• Both Boiled Young Broadbeans and Stewed Canned Tomatoes contain similar levels of Iron, Potassium and Water per one kilogram.
• 1 kilogram of Boiled Young Broadbeans lack sufficient amounts of Calcium
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Boiled and Drained Young Broadbeans as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Young Broadbeans has 2.4 times more Energy, 60.7 times more Omega 3, 1.6 times more Carbohydrate, 3.6 times more Fiber and 5.3 times more Protein than Stewed Canned Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled and Drained Young Broadbeans as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 6 in one kilogram.