Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Boiled Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled Broadbeans	27%	3%	70%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Broadbeans	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	17.2% 499kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	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	14% 18g	68.6% 89g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	8.2% 5.94g	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	% 5.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	64.5% 24.5g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Broadbeans	Recommended Dietary Allowance
Vitamin A	12% 109μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled Broadbeans	Recommended Dietary Allowance
Calcium	5% 50mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	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	38.6% 3.1mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	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	18% 127mg	81% 567mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	35.8% 1216mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	41.6% 4.6mg	11mg per day for Men 19-50 years
Water	11.6% 428g	8.77% 324g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Boiled Broadbeans :

• Cooked Ripe Red Tomatoes have 24 times more Vitamin A, 76 times more Vitamin C and 28 times more Vitamin E than Boiled Broadbeans .
• While Boiled Broadbeans contain 2.7 times more Vitamin B1, 4 times more Vitamin B2, 1.3 times more Vitamin B3 and 8 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Broadbeans have similar amounts of Vitamin B5, Vitamin B6 and Vitamin K per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Boiled Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Boiled Broadbeans :

• Cooked Ripe Red Tomatoes have 1.3 times more Water than Boiled Broadbeans .
• While Boiled Broadbeans contain 3.3 times more Calcium, 3.5 times more Copper, 2.2 times more Iron, 4.8 times more Magnesium, 4 times more Manganese, 4.5 times more Phosphorus, 5.2 times more Selenium and 7.2 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Broadbeans have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Ripe Red Tomatoes have 1.4 times more Sugars than Boiled Broadbeans .
• While Boiled Broadbeans contain 6.1 times more Energy, 4.9 times more Carbohydrate, 7.7 times more Fiber and 8 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Boiled Broadbeans have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.