Comparing Nutrients in 1 pound In Pod Fava Beans VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
In Pod Fava Beans	29%	6%	65%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	In Pod Fava Beans	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	13.8% 399kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.54g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	8.32% 1.4g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.5% 80g	12% 15.7g	130g per day for Men 19-50 years
Sugars	57.6% 41.8g	16% 11.6g	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	NA	8.2% 5.94g	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	NA	% 5.62g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	89.5% 34g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	64% 36g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	In Pod Fava Beans	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	8.57% 77μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.8% 10.2mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	38.7% 0.5mg	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	168% 671μg	9.07% 36.3μg	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	18.6% 16.8mg	63.5% 57mg	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	35% 5.26mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	155% 186μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	In Pod Fava Beans	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	16.8% 168mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	203% 1.82mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	88% 7.03mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	13.4% 0.31mg	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	83.6% 585mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	44.3% 1506mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	8.9% 329g	11.6% 430g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of In Pod Fava Beans vs Tomatoes in Juice with Salt:

• Raw In Pod Fava Beans have 5.3 times more Vitamin B2, 3.2 times more Vitamin B3, 1.9 times more Vitamin B5, 18.5 times more Vitamin B9, 2 times more Vitamin E and 15.7 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 4.3 times more Vitamin B1 and 3.4 times more Vitamin C than Raw In Pod Fava Beans.
• Both Raw In Pod Fava Beans and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin A and Vitamin B6 per 1 lb.
• Both Raw In Pod Fava Beans as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for In Pod Fava Beans vs Tomatoes in Juice with Salt:

• Raw In Pod Fava Beans have 7.7 times more Copper, 2.7 times more Iron, 3.3 times more Magnesium, 9.7 times more Manganese, 7.6 times more Phosphorus, 1.7 times more Potassium and 8.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 4.6 times more Sodium and 1.3 times more Water than Raw In Pod Fava Beans.
• Both Raw In Pod Fava Beans and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Calcium and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw In Pod Fava Beans have 5.5 times more Energy, 7.5 times more Omega 3, 3.2 times more Omega 6, 5.1 times more Carbohydrate, 3.6 times more Sugars, 3.9 times more Fiber and 10 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Raw In Pod Fava Beans as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.