Comparing Nutrients in 1 pound Tomatoes VS Boiled Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled Broadbeans	27%	3%	70%

Macro Nutrients

	Tomatoes	Boiled Broadbeans	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	17.2% 499kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	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	13.6% 17.6g	68.6% 89g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	64.5% 24.5g	38g per day for Men 19-50 years
Protein	7.13% 4g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Broadbeans	Recommended Dietary Allowance
Vitamin A	21% 191μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Broadbeans	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	131% 1.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	15.6% 109mg	81% 567mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	35.8% 1216mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	41.6% 4.6mg	11mg per day for Men 19-50 years
Water	11.6% 429g	8.77% 324g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 42 times more Vitamin A, 45.7 times more Vitamin C, 27 times more Vitamin E and 2.7 times more Vitamin K than Boiled Broadbeans .
• While Boiled Broadbeans contain 2.6 times more Vitamin B1, 4.7 times more Vitamin B2, 1.8 times more Vitamin B5 and 6.9 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled Broadbeans have similar amounts of Vitamin B3 and Vitamin B6 per 1 lb.
• Both Raw 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 Tomatoes vs Boiled Broadbeans :

• Raw Ripe Red Tomatoes have 1.3 times more Water than Boiled Broadbeans .
• While Boiled Broadbeans contain 3.6 times more Calcium, 4.4 times more Copper, 5.6 times more Iron, 3.9 times more Magnesium, 3.7 times more Manganese, 5.2 times more Phosphorus, more Selenium and 5.9 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled Broadbeans have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 1.4 times more Sugars than Boiled Broadbeans .
• While Boiled Broadbeans contain 6.1 times more Energy, 5.1 times more Carbohydrate, 4.5 times more Fiber and 8.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Boiled Broadbeans have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.