Comparing Nutrients in 1 pound Boiled Yellow Beans VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Beans	25%	7%	68%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Boiled Yellow Beans	Tomato Puree	Recommended Dietary Allowance
Energy	22.5% 653kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	3.95% 1.27g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	60% 0.96g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.2% 115g	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	2.13% 1.54g	30.2% 22g	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	15% 10.8g	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	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	124% 47g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	74% 41.5g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Beans	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70.7% 0.85mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	41.6% 6.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	44% 0.57mg	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	92% 367μg	12.5% 50μg	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	9.07% 8.16mg	53.4% 48mg	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	28.4% 4.26mg	59.6% 8.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Beans	Tomato Puree	Recommended Dietary Allowance
Calcium	28% 281mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	145% 1.3mg	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	141% 11.2mg	101% 8.07mg	8mg per day for Men 19-50 years
Magnesium	80% 336mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	89.7% 2.06mg	33.3% 0.77mg	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	119% 830mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	43.4% 1474mg	58.6% 1991mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	43.7% 4.8mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	7.72% 286g	10.8% 399g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yellow Beans VS Tomato Puree per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Yellow Beans versus 1 lb of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Yellow Beans vs Tomato Puree:

• 1 pound of Boiled Yellow Beans has 7.5 times more Vitamin B1, 1.3 times more Vitamin B2 and 7.4 times more Vitamin B9 than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains more Vitamin A, 2.1 times more Vitamin B3, 1.9 times more Vitamin B5, 5.9 times more Vitamin C and 2.1 times more Vitamin E than Boiled Yellow Beans.
• Both Boiled Yellow Beans and Tomato Puree provide similar amounts of Vitamin B6 and Vitamin K per one pound.
• 1 pound of Boiled Yellow Beans have insufficient amounts of Vitamin A
• Both Boiled Yellow Beans as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Yellow Beans vs Tomato Puree:

• 1 pound of Boiled Yellow Beans has 3.4 times more Calcium, 1.4 times more Iron, 3.2 times more Magnesium, 2.7 times more Manganese, 4.6 times more Phosphorus, 1.9 times more Selenium and 2.9 times more Zinc than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 1.5 times more Copper, 1.4 times more Potassium and 1.4 times more Water than Boiled Yellow Beans.
• 1 pound of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Yellow Beans has 3.8 times more Energy, 53 times more Omega 3, 2.8 times more Carbohydrate, 5.5 times more Fiber and 5.6 times more Protein than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 14.2 times more Sugars than Boiled Yellow Beans.
• 1 pound of Tomato Puree provide inadequate amounts of Energy and Omega 3
• Both Boiled Yellow Beans as well as Canned Tomato Puree provide inadequate amounts of Omega 6 in one pound.