Comparing Nutrients in 1 kilogram Tomatoes VS Boiled Broadbeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled Broadbeans with Salt	27%	3%	70%

Macro Nutrients

	Tomatoes	Boiled Broadbeans with Salt	Recommended Dietary Allowance
Energy	6.2% 180kcal	38% 1100kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	151% 197g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	25% 18g	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	19% 13.7g	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	% 12.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	142% 54g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	136% 76g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Broadbeans with Salt	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.6% 4.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	260% 1040μg	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	152% 137mg	3.33% 3mg	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	36% 5.4mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Broadbeans with Salt	Recommended Dietary Allowance
Calcium	10% 100mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	288% 2.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	33.8% 2.7mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	183% 4.2mg	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	34.3% 240mg	179% 1250mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	79% 2680mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	92% 10mg	11mg per day for Men 19-50 years
Water	25.5% 945g	19.3% 715g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Boiled Broadbeans with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Tomatoes vs Boiled Broadbeans with Salt:

• 1 kilogram of Tomatoes has 42 times more Vitamin A, 45.7 times more Vitamin C, 27 times more Vitamin E and 2.7 times more Vitamin K than Boiled Broadbeans with Salt.
• While 1 kg of Boiled Broadbeans with Salt contains 2.6 times more Vitamin B1, 4.7 times more Vitamin B2, 1.8 times more Vitamin B5 and 6.9 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Tomatoes and Boiled Broadbeans with Salt provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B5
• 1 kilogram of Boiled Broadbeans with Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Ripe Red Tomatoes as well as Boiled Broadbeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomatoes vs Boiled Broadbeans with Salt:

• 1 kilogram of Tomatoes has 1.3 times more Water than Boiled Broadbeans with Salt.
• While 1 kg of Boiled Broadbeans with Salt contains 3.6 times more Calcium, 4.4 times more Copper, 5.6 times more Iron, 3.9 times more Magnesium, 3.7 times more Manganese, 5.2 times more Phosphorus, more Selenium, 48.2 times more Sodium and 5.9 times more Zinc than Raw Ripe Red Tomatoes.
• Both Tomatoes and Boiled Broadbeans with Salt contain similar levels of Potassium per one kilogram.
• 1 kilogram of Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomatoes has 1.4 times more Sugars than Boiled Broadbeans with Salt.
• While 1 kg of Boiled Broadbeans with Salt contains 6.1 times more Energy, 5.1 times more Carbohydrate, 4.5 times more Fiber and 8.6 times more Protein than Raw Ripe Red Tomatoes.
• 1 kilogram of Tomatoes provide inadequate amounts of Energy and Protein
• Both Raw Ripe Red Tomatoes as well as Boiled Broadbeans with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.