Comparing Nutrients in 1 pound Tomato Puree VS Boiled Young Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Boiled Young Broadbeans	30%	7%	63%

Macro Nutrients

	Tomato Puree	Boiled Young Broadbeans	Recommended Dietary Allowance
Energy	5.94% 172kcal	9.7% 281kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	51.6% 0.83g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	3.23% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.3% 40.7g	35.2% 46g	130g per day for Men 19-50 years
Sugars	30.2% 22g	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	15% 10.8g	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	43% 16.3g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	39% 21.8g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Boiled Young Broadbeans	Recommended Dietary Allowance
Vitamin A	13% 118μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.65mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	10% 0.13mg	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	12.5% 50μg	65.8% 263μg	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	53.4% 48mg	100% 90mg	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	59.6% 8.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Boiled Young Broadbeans	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	30.2% 0.27mg	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	101% 8.07mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	51.5% 1.2mg	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	26% 181mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	58.6% 1991mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	10.8% 399g	10.3% 380g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Boiled Young Broadbeans per 1 lb

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

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

• 1 pound of Tomato Puree has 1.9 times more Vitamin A, 1.2 times more Vitamin B3, 6.7 times more Vitamin B5 and 4.3 times more Vitamin B6 than Boiled Young Broadbeans.
• While 1 lb of Boiled and Drained Young Broadbeans contains 5.1 times more Vitamin B1, 5.3 times more Vitamin B9 and 1.9 times more Vitamin C than Canned Tomato Puree.
• Both Tomato Puree and Boiled Young Broadbeans provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Boiled Young Broadbeans have insufficient amounts of Vitamin A and Vitamin B5
• Both Canned Tomato Puree as well as Boiled and Drained Young Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Puree vs Boiled Young Broadbeans:

• 1 pound of Tomato Puree has 4.8 times more Copper and 2.3 times more Potassium than Boiled Young Broadbeans.
• While 1 lb of Boiled and Drained Young Broadbeans contains 1.3 times more Magnesium, 1.5 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Sodium and 1.3 times more Zinc than Canned Tomato Puree.
• Both Tomato Puree and Boiled Young Broadbeans contain similar levels of Iron and Water per one pound.
• Both Canned Tomato Puree as well as Boiled and Drained Young Broadbeans lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Young Broadbeans contains 1.6 times more Energy, 45.5 times more Omega 3, 1.9 times more Fiber and 2.9 times more Protein than Canned Tomato Puree.
• Both Tomato Puree and Boiled Young Broadbeans offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Tomato Puree provide inadequate amounts of Energy and Omega 3
• Both Canned Tomato Puree as well as Boiled and Drained Young Broadbeans provide inadequate amounts of Omega 6 in one pound.