Comparing Nutrients in 1 pound Tomato Paste VS Boiled Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Boiled Broadbeans	27%	3%	70%

Macro Nutrients

	Tomato Paste	Boiled Broadbeans	Recommended Dietary Allowance
Energy	13% 372kcal	17.2% 499kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	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	66% 85.8g	68.6% 89g	130g per day for Men 19-50 years
Sugars	76.2% 55.2g	11.4% 8.26g	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	36.6% 26.5g	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	% 26g	NA	g per day for Men 19-50 years
Sucrose	% 1.36g	NA	g per day for Men 19-50 years
Fiber	49% 18.6g	64.5% 24.5g	38g per day for Men 19-50 years
Protein	35% 19.6g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Boiled Broadbeans	Recommended Dietary Allowance
Vitamin A	38.3% 345μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	25% 0.33mg	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	13.6% 54.4μg	118% 472μg	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	110% 99mg	1.5% 1.36mg	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	130% 19.5mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.7μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Boiled Broadbeans	Recommended Dietary Allowance
Calcium	16.3% 163mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	131% 1.17mg	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	169% 13.5mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	83% 1.9mg	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	53.8% 376mg	81% 567mg	700mg per day for Men 19-50 years
Potassium	135% 4599mg	35.8% 1216mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	41.6% 4.6mg	11mg per day for Men 19-50 years
Water	9% 333g	8.77% 324g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Boiled Broadbeans per 1 lb

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

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

• 1 pound of Tomato Paste has 76 times more Vitamin A, 1.7 times more Vitamin B2, 4.3 times more Vitamin B3, 3 times more Vitamin B6, 73 times more Vitamin C, 215 times more Vitamin E and 3.9 times more Vitamin K than Boiled Broadbeans .
• While 1 lb of Boiled Broadbeans contains 1.6 times more Vitamin B1 and 8.7 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Boiled Broadbeans provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Boiled Broadbeans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Tomato Paste as well as Boiled Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Tomato Paste has 1.4 times more Copper, 2 times more Iron, 3.8 times more Potassium, 2 times more Selenium and 11.8 times more Sodium than Boiled Broadbeans .
• While 1 lb of Boiled Broadbeans contains 1.4 times more Manganese, 1.5 times more Phosphorus and 1.6 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Boiled Broadbeans contain similar levels of Calcium and Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Paste has 6.7 times more Sugars than Boiled Broadbeans .
• While 1 lb of Boiled Broadbeans contains 1.3 times more Energy, 1.3 times more Fiber and 1.8 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Boiled Broadbeans offer comparable quantities of Carbohydrate per one pound.
• Both Canned Tomato Paste as well as Boiled Broadbeans provide inadequate amounts of Omega 3 and Omega 6 in one pound.