Comparing Nutrients in 1 kilogram Tomato Paste VS Boiled Thin Seeded Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Boiled Thin Seeded Lima Beans	25%	3%	72%

Macro Nutrients

	Tomato Paste	Boiled Thin Seeded Lima Beans	Recommended Dietary Allowance
Energy	28.3% 820kcal	43.4% 1260kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	179% 233g	130g per day for Men 19-50 years
Sugars	168% 122g	NA	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	203% 77g	38g per day for Men 19-50 years
Protein	77% 43.2g	144% 80.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Boiled Thin Seeded Lima Beans	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	41.3% 6.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	60% 0.78mg	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	375% 1500μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Boiled Thin Seeded Lima Beans	Recommended Dietary Allowance
Calcium	36% 360mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	239% 2.15mg	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	300% 24mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	254% 5.85mg	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	181% 1270mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	118% 4010mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	89% 49μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	20% 735g	18% 672g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Boiled Thin Seeded Lima Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Boiled Thin Seeded Lima Beans:

• 1 kilogram of Tomato Paste has more Vitamin A, 2.8 times more Vitamin B2, 4.7 times more Vitamin B3, 2.8 times more Vitamin B6 and more Vitamin C than Boiled Thin Seeded Lima Beans.
• While 1 kg of Boiled Thin Seeded Lima Beans contains 2.7 times more Vitamin B1, 3.3 times more Vitamin B5 and 12.5 times more Vitamin B9 than Canned Tomato Paste.
• 1 kilogram of Boiled Thin Seeded Lima Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as Boiled Thin Seeded Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Boiled Thin Seeded Lima Beans:

• 1 kilogram of Tomato Paste has 1.2 times more Calcium, 1.7 times more Copper, 1.2 times more Iron, 2.5 times more Potassium and 19.7 times more Sodium than Boiled Thin Seeded Lima Beans.
• While 1 kg of Boiled Thin Seeded Lima Beans contains 1.3 times more Magnesium, 1.9 times more Manganese, 1.5 times more Phosphorus and 1.6 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Boiled Thin Seeded Lima Beans contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Thin Seeded Lima Beans contains 1.5 times more Energy, 7.4 times more Omega 3, 1.9 times more Fiber and 1.9 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Boiled Thin Seeded Lima Beans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3
• Both Canned Tomato Paste as well as Boiled Thin Seeded Lima Beans provide inadequate amounts of Omega 6 in one kilogram.