Comparing Nutrients in 1 pound Young Broadbeans VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Young Broadbeans	30%	7%	63%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Young Broadbeans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	11.3% 327kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	NA	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	50% 19g	NA	38g per day for Men 19-50 years
Protein	45.4% 25.4g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Young Broadbeans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	9.07% 81.6μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.3% 0.77mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.5% 6.8mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	36% 0.47mg	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	10.2% 41μg	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	31.2% 28mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Broadbeans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	9.98% 100mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	45.4% 0.41mg	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	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	26% 0.6mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	15% 227mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	24% 2.63mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	9.93% 367g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Broadbeans VS Canned Tomatoes with Green Chilies per 1 lb

Compare the macro and micronutrient content in 1 lb of Young Broadbeans versus 1 lb of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Young Broadbeans vs Canned Tomatoes with Green Chilies:

• 1 pound of Young Broadbeans has 5 times more Vitamin B1, 5.8 times more Vitamin B2, 2.3 times more Vitamin B3, 10.7 times more Vitamin B9 and 5.3 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 1.7 times more Vitamin B5 and 2.7 times more Vitamin B6 than Raw Young Broadbeans.
• 1 pound of Young Broadbeans have insufficient amounts of Vitamin B5
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Raw Young Broadbeans as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Young Broadbeans vs Canned Tomatoes with Green Chilies:

• 1 pound of Young Broadbeans has 7.3 times more Iron, 3.5 times more Magnesium, 2.4 times more Manganese, 6.8 times more Phosphorus, 2.3 times more Potassium, 3 times more Selenium and 4.5 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 8 times more Sodium than Raw Young Broadbeans.
• Both Young Broadbeans and Canned Tomatoes with Green Chilies contain similar levels of Copper and Water per one pound.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Young Broadbeans has 4.8 times more Energy, 189 times more Omega 3, 3.2 times more Carbohydrate and 8.1 times more Protein than Canned Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Young Broadbeans as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 6 in one pound.