Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Boiled Yardlong Beans

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Boiled Yardlong Beans	27%	3%	70%

Macro Nutrients

	Stewed Canned Tomatoes	Boiled Yardlong Beans	Recommended Dietary Allowance
Energy	8.97% 260kcal	40.7% 1180kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	6.18% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	162% 211g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	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	26% 19g	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	% 16.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	100% 38g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	148% 83g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled Yardlong Beans	Recommended Dietary Allowance
Vitamin A	10% 90μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	177% 2.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	49.2% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	79.6% 3.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	73% 0.95mg	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	12.5% 50μg	365% 1460μg	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	87.8% 79mg	4.44% 4mg	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	55.3% 8.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled Yardlong Beans	Recommended Dietary Allowance
Calcium	34% 340mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	250% 2.25mg	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	166% 13.3mg	330% 26.4mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	233% 980mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	212% 4.87mg	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	28.6% 200mg	259% 1810mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	93% 3150mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	98% 11mg	11mg per day for Men 19-50 years
Water	24.7% 915g	18.6% 688g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Boiled Yardlong Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Stewed Canned Tomatoes versus 1 kg of Boiled Yardlong Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Stewed Canned Tomatoes vs Boiled Yardlong Beans:

• 1 kilogram of Stewed Canned Tomatoes has 1.3 times more Vitamin B3 and 19.8 times more Vitamin C than Boiled Yardlong Beans.
• While 1 kg of Boiled Yardlong Beans contains 4.6 times more Vitamin B1, 1.8 times more Vitamin B2, 3.5 times more Vitamin B5, 5.6 times more Vitamin B6 and 29.2 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 1 kilogram of Boiled Yardlong Beans have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled Yardlong Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Stewed Canned Tomatoes vs Boiled Yardlong Beans:

• 1 kilogram of Stewed Canned Tomatoes has 44.2 times more Sodium and 1.3 times more Water than Boiled Yardlong Beans.
• While 1 kg of Boiled Yardlong Beans contains 2 times more Copper, 2 times more Iron, 8.2 times more Magnesium, 8.3 times more Manganese, 9.1 times more Phosphorus, 1.5 times more Potassium, 4.7 times more Selenium and 6.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Yardlong Beans contain similar levels of Calcium per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Yardlong Beans contains 4.5 times more Energy, 29.3 times more Omega 3, 3.4 times more Carbohydrate, 3.8 times more Fiber and 9.1 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled Yardlong Beans provide inadequate amounts of Omega 6 in one kilogram.