Comparing Nutrients in 1 pound Young Broadbeans VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Young Broadbeans	30%	7%	63%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Young Broadbeans	Tomato Paste	Recommended Dietary Allowance
Energy	11.3% 327kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	66% 85.8g	130g per day for Men 19-50 years
Sugars	NA	76.2% 55.2g	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	36.6% 26.5g	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	% 26g	g per day for Men 19-50 years
Sucrose	NA	% 1.36g	g per day for Men 19-50 years
Fiber	50% 19g	49% 18.6g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Young Broadbeans	Tomato Paste	Recommended Dietary Allowance
Vitamin A	9.07% 81.6μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.3% 0.77mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.5% 6.8mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	75.4% 0.98mg	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	109% 435μg	13.6% 54.4μg	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	166% 150mg	110% 99mg	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	NA	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Broadbeans	Tomato Paste	Recommended Dietary Allowance
Calcium	9.98% 100mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	184% 1.66mg	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	108% 8.6mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	59.6% 1.37mg	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	61.6% 431mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	15% 227mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	24% 2.63mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	9.93% 367g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Broadbeans VS Tomato Paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Young Broadbeans versus 1 lb of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Young Broadbeans vs Tomato Paste:

• 1 pound of Young Broadbeans has 2.8 times more Vitamin B1, 8 times more Vitamin B9 and 1.5 times more Vitamin C than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 4.2 times more Vitamin A, 1.4 times more Vitamin B2, 2.1 times more Vitamin B3, 1.7 times more Vitamin B5 and 5.7 times more Vitamin B6 than Raw Young Broadbeans.
• 1 pound of Young Broadbeans have insufficient amounts of Vitamin B5
• Both Raw Young Broadbeans as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Young Broadbeans vs Tomato Paste:

• 1 lb of Canned Tomato Paste contains 1.6 times more Calcium, 4.9 times more Copper, 1.6 times more Iron, 4.1 times more Potassium and 4.4 times more Selenium than Raw Young Broadbeans.
• Both Young Broadbeans and Tomato Paste contain similar levels of Magnesium, Manganese, Phosphorus, Sodium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Young Broadbeans has 27 times more Omega 3 and 1.3 times more Protein than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 1.6 times more Carbohydrate than Raw Young Broadbeans.
• Both Young Broadbeans and Tomato Paste offer comparable quantities of Energy and Fiber per one pound.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3
• Both Raw Young Broadbeans as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in one pound.