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

Macros Ratio

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

Macro Nutrients

	Canned Tomatoes with Green Chilies	Boiled Young Broadbeans	Recommended Dietary Allowance
Energy	2.35% 68kcal	9.7% 281kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	51.6% 0.83g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	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	12.6% 16.4g	35.2% 46g	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	NA	43% 16.3g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	39% 21.8g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Boiled Young Broadbeans	Recommended Dietary Allowance
Vitamin A	10% 91μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	10.2% 41μg	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	31.2% 28mg	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	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

	Canned Tomatoes with Green Chilies	Boiled Young Broadbeans	Recommended Dietary Allowance
Calcium	9.07% 91mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	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	14.7% 1.18mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	9.07% 63.5mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	11.6% 427g	10.3% 380g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Boiled Young Broadbeans:

• 1 pound of Canned Tomatoes with Green Chilies has 1.4 times more Vitamin A, 2.2 times more Vitamin B5 and 3.6 times more Vitamin B6 than Boiled Young Broadbeans.
• While 1 lb of Boiled and Drained Young Broadbeans contains 3.8 times more Vitamin B1, 4.7 times more Vitamin B2, 1.9 times more Vitamin B3, 6.4 times more Vitamin B9 and 3.2 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 1 pound of Boiled Young Broadbeans have insufficient amounts of Vitamin A and Vitamin B5
• Both Canned Red Ripe Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Boiled Young Broadbeans:

• 1 pound of Canned Tomatoes with Green Chilies has 1.5 times more Copper and 9.8 times more Sodium than Boiled Young Broadbeans.
• While 1 lb of Boiled and Drained Young Broadbeans contains 5.8 times more Iron, 2.8 times more Magnesium, 2 times more Manganese, 5.2 times more Phosphorus, 1.8 times more Potassium and 3.6 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Boiled Young Broadbeans contain similar levels of Water per one pound.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• 1 pound of Boiled Young Broadbeans lack sufficient amounts of Calcium
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained Young Broadbeans lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Young Broadbeans contains 4.1 times more Energy, 182 times more Omega 3, 2.8 times more Carbohydrate and 7 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained Young Broadbeans provide inadequate amounts of Omega 6 in one pound.