Comparing Nutrients in 1 pound Tomatoes VS Young Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Young Broadbeans	30%	7%	63%

Macro Nutrients

	Tomatoes	Young Broadbeans	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	11.3% 327kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	3.2% 0.54g	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	41% 53g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	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	50% 19g	38g per day for Men 19-50 years
Protein	7.13% 4g	45.4% 25.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Young Broadbeans	Recommended Dietary Allowance
Vitamin A	21% 191μg	9.07% 81.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	64.3% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	13.3% 0.17mg	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	109% 435μg	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	166% 150mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Young Broadbeans	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	37.3% 0.34mg	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	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	63% 1.45mg	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	61.6% 431mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	15% 227mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	11.6% 429g	9.93% 367g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 2.3 times more Vitamin A and 2.1 times more Vitamin B6 than Raw Young Broadbeans.
• While Raw Young Broadbeans contain 4.6 times more Vitamin B1, 5.8 times more Vitamin B2, 2.5 times more Vitamin B3, 6.4 times more Vitamin B9 and 2.4 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Young Broadbeans have similar amounts of Vitamin B5 per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Raw Young Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Young Broadbeans:

• Raw Young Broadbeans contain 2.2 times more Calcium, 1.3 times more Copper, 7 times more Iron, 3.5 times more Magnesium, 2.8 times more Manganese, 4 times more Phosphorus, more Selenium, 10 times more Sodium and 3.4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Young Broadbeans have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Young Broadbeans contain 4 times more Energy, 63 times more Omega 3, 3 times more Carbohydrate, 3.5 times more Fiber and 6.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Young Broadbeans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.