Comparing Nutrients in 1 kilogram Boiled Large Lima Beans VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Large Lima Beans	26%	3%	71%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Boiled Large Lima Beans	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	39.7% 1150kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	6.94% 1.18g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	40% 29g	35% 25.5g	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	18% 13g	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	% 12.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	184% 70g	50% 19g	38g per day for Men 19-50 years
Protein	139% 78g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Large Lima Beans	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	134% 1.6mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84.4% 4.2mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	85.4% 1.1mg	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	208% 830μg	20% 80μg	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	0% 0mg	140% 126mg	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	12% 1.8mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Large Lima Beans	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	17% 170mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	261% 2.35mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	1.28% 51μg	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	299% 24mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	29.6% 0.68mg	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	159% 1110mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	149% 5080mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	82% 45μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	86.4% 9.5mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	19% 698g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Large Lima Beans vs Tomatoes in Juice with Salt:

• Boiled Large Lima Beans have 3.6 times more Vitamin B5, 1.5 times more Vitamin B6 and 10.4 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 3.6 times more Vitamin B1, 1.7 times more Vitamin B3, more Vitamin C, 3.3 times more Vitamin E and 1.3 times more Vitamin K than Boiled Large Lima Beans.
• Both Boiled Large Lima Beans and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B2 per 1 kg.
• Both Boiled Large Lima Beans as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Large Lima Beans vs Tomatoes in Juice with Salt:

• Boiled Large Lima Beans have 4.5 times more Copper, 4.2 times more Iron, 4.3 times more Magnesium, 7.6 times more Manganese, 6.5 times more Phosphorus, 2.7 times more Potassium, 6.4 times more Selenium and 7.9 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.9 times more Calcium, 57.5 times more Sodium and 1.4 times more Water than Boiled Large Lima Beans.
• Both Boiled Large Lima Beans as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fluoride in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Large Lima Beans have 7.2 times more Energy, 13 times more Omega 3, 6 times more Carbohydrate, 3.7 times more Fiber and 9.9 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Boiled Large Lima Beans and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Sugars per 1 kg.
• Both Boiled Large Lima Beans as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.