Comparing Nutrients in 1 kilogram Tomato Puree VS Boiled Young Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Boiled Young Broadbeans	30%	7%	63%

Macro Nutrients

	Tomato Puree	Boiled Young Broadbeans	Recommended Dietary Allowance
Energy	13% 380kcal	21.4% 620kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	4.44% 1.42g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	114% 1.82g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	7.1% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	77.7% 101g	130g per day for Men 19-50 years
Sugars	66.6% 48.3g	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	33% 24g	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	% 24.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	50% 19g	95% 36g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	85.7% 48g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Boiled Young Broadbeans	Recommended Dietary Allowance
Vitamin A	29% 260μg	15.6% 140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	107% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	22.3% 0.29mg	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	27.5% 110μg	145% 580μg	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	118% 106mg	220% 198mg	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	131% 19.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Boiled Young Broadbeans	Recommended Dietary Allowance
Calcium	18% 180mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	66.7% 0.6mg	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	223% 18mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	113% 2.6mg	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	57% 400mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	129% 4390mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	23.8% 879g	22.6% 837g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Boiled Young Broadbeans per 1 kg

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

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

• 1 kilogram of Tomato Puree has 1.9 times more Vitamin A, 1.2 times more Vitamin B3, 6.7 times more Vitamin B5 and 4.3 times more Vitamin B6 than Boiled Young Broadbeans.
• While 1 kg of Boiled and Drained Young Broadbeans contains 5.1 times more Vitamin B1, 5.3 times more Vitamin B9 and 1.9 times more Vitamin C than Canned Tomato Puree.
• Both Tomato Puree and Boiled Young Broadbeans provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Boiled Young Broadbeans have insufficient amounts of Vitamin A and Vitamin B5
• Both Canned Tomato Puree as well as Boiled and Drained Young Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Puree vs Boiled Young Broadbeans:

• 1 kilogram of Tomato Puree has 4.8 times more Copper and 2.3 times more Potassium than Boiled Young Broadbeans.
• While 1 kg of Boiled and Drained Young Broadbeans contains 1.3 times more Magnesium, 1.5 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Sodium and 1.3 times more Zinc than Canned Tomato Puree.
• Both Tomato Puree and Boiled Young Broadbeans contain similar levels of Iron and Water per one kilogram.
• Both Canned Tomato Puree as well as Boiled and Drained Young Broadbeans lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Young Broadbeans contains 1.6 times more Energy, 45.5 times more Omega 3, 1.9 times more Fiber and 2.9 times more Protein than Canned Tomato Puree.
• Both Tomato Puree and Boiled Young Broadbeans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Tomato Puree provide inadequate amounts of Energy and Omega 3
• Both Canned Tomato Puree as well as Boiled and Drained Young Broadbeans provide inadequate amounts of Omega 6 in one kilogram.