Comparing Nutrients in 1 kilogram Tomatoes VS Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Broadbeans	30%	4%	66%

Macro Nutrients

	Tomatoes	Broadbeans	Recommended Dietary Allowance
Energy	6.2% 180kcal	118% 3410kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	7.94% 2.54g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	34% 5.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	448% 583g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	78.6% 57g	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	658% 250g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	466% 261g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Broadbeans	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	463% 5.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	256% 3.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	177% 28.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	195% 9.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	282% 3.66mg	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	1058% 4230μg	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	15.6% 14mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Broadbeans	Recommended Dietary Allowance
Calcium	10% 100mg	103% 1030mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	916% 8.24mg	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	838% 67mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	457% 1920mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	707% 16.3mg	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	601% 4210mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	312% 10620mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	149% 82μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	285% 31.4mg	11mg per day for Men 19-50 years
Water	25.5% 945g	2.97% 110g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 14 times more Vitamin A, 9.8 times more Vitamin C and 10.8 times more Vitamin E than Raw Broadbeans .
• While Raw Broadbeans contain 15 times more Vitamin B1, 17.5 times more Vitamin B2, 4.8 times more Vitamin B3, 11 times more Vitamin B5, 4.6 times more Vitamin B6 and 28.2 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Broadbeans have similar amounts of Vitamin K per 1 kg.
• Both Raw Ripe Red Tomatoes as well as Raw Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomatoes vs Broadbeans :

• Raw Ripe Red Tomatoes have 8.6 times more Water than Raw Broadbeans .
• While Raw Broadbeans contain 10.3 times more Calcium, 14 times more Copper, 24.8 times more Iron, 17.5 times more Magnesium, 14.3 times more Manganese, 17.5 times more Phosphorus, 4.5 times more Potassium, more Selenium and 18.5 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broadbeans contain 18.9 times more Energy, 7.7 times more Fat, 15.3 times more Omega 3, 7.3 times more Omega 6, 15 times more Carbohydrate, 2.2 times more Sugars, 20.8 times more Fiber and 29.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Broadbeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.