Comparing Nutrients in 1 kilogram Tomatoes in Juice with Salt VS Thin Seeded Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Thin Seeded Lima Beans	24%	2%	74%

Macro Nutrients

	Tomatoes in Juice with Salt	Thin Seeded Lima Beans	Recommended Dietary Allowance
Energy	5.5% 160kcal	116% 3350kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	9.6% 9.3g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	6.84% 2.2g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	80.6% 1.3g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	17% 2.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.7% 34.7g	483% 628g	130g per day for Men 19-50 years
Sugars	35% 25.5g	115% 83.2g	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	18% 13g	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	% 12.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	50% 19g	542% 206g	38g per day for Men 19-50 years
Protein	14% 7.9g	368% 206g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Thin Seeded Lima Beans	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	479% 5.75mg	478% 5.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	168% 2.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	252% 12.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	252% 3.27mg	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	20% 80μg	1000% 4000μg	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	140% 126mg	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	39.3% 5.9mg	46.7% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Thin Seeded Lima Beans	Recommended Dietary Allowance
Calcium	33% 330mg	81% 810mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	739% 6.65mg	0.9mg per day for Men 19-50 years
Fluoride	1.28% 51μg	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	71.3% 5.7mg	774% 62mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	448% 1880mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	733% 17mg	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	24.3% 170mg	529% 3700mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	413% 14030mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	127% 70μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	236% 26mg	11mg per day for Men 19-50 years
Water	25.6% 948g	3.26% 121g	3700g per day for Men 19-50 years

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Vitamin A and more Vitamin C than Raw Thin Seeded Lima Beans.
• While Raw Thin Seeded Lima Beans contain 4 times more Vitamin B2, 2.4 times more Vitamin B3, 10.8 times more Vitamin B5, 2.9 times more Vitamin B6, 50 times more Vitamin B9 and 2.3 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Thin Seeded Lima Beans have similar amounts of Vitamin B1 and Vitamin E per 1 kg.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Thin Seeded Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomatoes in Juice with Salt vs Thin Seeded Lima Beans:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 8.8 times more Sodium and 7.9 times more Water than Raw Thin Seeded Lima Beans.
• While Raw Thin Seeded Lima Beans contain 2.5 times more Calcium, 12.8 times more Copper, 10.9 times more Iron, 18.8 times more Magnesium, 24.8 times more Manganese, 21.8 times more Phosphorus, 7.3 times more Potassium, 10 times more Selenium and 21.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.

Comparison of macro-nutrients per 1 kilogram:

• Raw Thin Seeded Lima Beans contain 20.9 times more Energy, 32.3 times more Omega 3, 3 times more Omega 6, 18.1 times more Carbohydrate, 3.3 times more Sugars, 10.8 times more Fiber and 26.1 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Thin Seeded Lima Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.