Comparing Nutrients in 1 pound Tomatoes VS Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Winged Beans	27%	34%	39%

Macro Nutrients

	Tomatoes	Winged Beans	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	64% 1855kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	76.3% 74g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	74.3% 1.2g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	109% 18.5g	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	146% 189g	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	309% 117g	38g per day for Men 19-50 years
Protein	7.13% 4g	240% 134g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Winged Beans	Recommended Dietary Allowance
Vitamin A	21% 191μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	389% 4.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	157% 2.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	87.6% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	61% 0.79mg	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	51% 204μg	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	0% 0mg	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	Winged Beans	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	200% 1996mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	1451% 13mg	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	762% 61mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	193% 812mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	734% 17mg	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	292% 2046mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	130% 4432mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	67.6% 37μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	185% 20.3mg	11mg per day for Men 19-50 years
Water	11.6% 429g	1.02% 38g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Winged Beans:

• Raw Ripe Red Tomatoes have more Vitamin A and more Vitamin C than Raw Winged Beans.
• While Raw Winged Beans contain 27.8 times more Vitamin B1, 23.7 times more Vitamin B2, 5.2 times more Vitamin B3, 8.9 times more Vitamin B5, 2.2 times more Vitamin B6 and 3 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Winged Beans:

• Raw Ripe Red Tomatoes have 11.3 times more Water than Raw Winged Beans.
• While Raw Winged Beans contain 44 times more Calcium, 48.8 times more Copper, 49.8 times more Iron, 16.3 times more Magnesium, 32.6 times more Manganese, 18.8 times more Phosphorus, 4.1 times more Potassium, more Selenium, 7.6 times more Sodium and 26.4 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Raw Winged Beans contain 22.7 times more Energy, 81.6 times more Fat, 82.3 times more Saturated Fat, 87.3 times more Omega 3, 50.9 times more Omega 6, 10.7 times more Carbohydrate, 21.6 times more Fiber and 33.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Winged Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.