Comparing Nutrients in 1 kilogram Tomato Paste VS Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Broadbeans	30%	4%	66%

Macro Nutrients

	Tomato Paste	Broadbeans	Recommended Dietary Allowance
Energy	28.3% 820kcal	118% 3410kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	7.94% 2.54g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	34% 5.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	448% 583g	130g per day for Men 19-50 years
Sugars	168% 122g	78.6% 57g	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	80.7% 58.5g	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	% 57.5g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	108% 41g	658% 250g	38g per day for Men 19-50 years
Protein	77% 43.2g	466% 261g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Broadbeans	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	463% 5.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	256% 3.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	177% 28.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	195% 9.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	282% 3.66mg	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	30% 120μg	1058% 4230μg	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	243% 219mg	15.6% 14mg	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	287% 43mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Broadbeans	Recommended Dietary Allowance
Calcium	36% 360mg	103% 1030mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	916% 8.24mg	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	373% 30mg	838% 67mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	457% 1920mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	707% 16.3mg	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	119% 830mg	601% 4210mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	312% 10620mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	149% 82μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	285% 31.4mg	11mg per day for Men 19-50 years
Water	20% 735g	2.97% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Broadbeans per 1 kg

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

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

• 1 kilogram of Tomato Paste has 25.3 times more Vitamin A, 15.6 times more Vitamin C, 86 times more Vitamin E and 1.3 times more Vitamin K than Broadbeans .
• While 1 kg of Raw Broadbeans contains 9.3 times more Vitamin B1, 2.2 times more Vitamin B2, 6.9 times more Vitamin B5, 1.7 times more Vitamin B6 and 35.3 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Broadbeans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Broadbeans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Tomato Paste as well as Raw Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Broadbeans :

• 1 kilogram of Tomato Paste has 4.5 times more Sodium than Broadbeans .
• While 1 kg of Raw Broadbeans contains 2.9 times more Calcium, 2.3 times more Copper, 2.2 times more Iron, 4.6 times more Magnesium, 5.4 times more Manganese, 5.1 times more Phosphorus, 1.5 times more Selenium and 5 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Broadbeans contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 2.1 times more Sugars than Broadbeans .
• While 1 kg of Raw Broadbeans contains 4.2 times more Energy, 6.6 times more Omega 3, 3.8 times more Omega 6, 3.1 times more Carbohydrate, 6.1 times more Fiber and 6 times more Protein than Canned Tomato Paste.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6