Comparing Nutrients in 300 calories Young Broadbeans VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Young Broadbeans: 417g
• Cooked Ripe Red Tomatoes: 1667g

Young Broadbeans have 4 times more energy per 100g than Cooked Ripe Red Tomatoes. It has average energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Young Broadbeans or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Young Broadbeans	30%	7%	63%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Young Broadbeans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	49.2% 0.79g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.5% 48.8g	51.4% 67g	130g per day for Men 19-50 years
Sugars	NA	57.2% 41.5g	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	30% 22g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	46% 17.5g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	41.7% 23.3g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Young Broadbeans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	8.33% 75μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.3% 0.46mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.25mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.17% 0.36mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	101% 1.3mg	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	100% 400μg	54% 217μg	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	153% 138mg	422% 380mg	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	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Broadbeans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	9.17% 92mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	139% 1.25mg	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	99% 7.9mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	37.7% 158mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	76% 1.75mg	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	56.5% 396mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	30.6% 1042mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	14% 208mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	9.12% 338g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Young Broadbeans vs Cooked Ripe Red Tomatoes:

• Raw Young Broadbeans have 1.3 times more Vitamin B2 and 1.8 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 5.3 times more Vitamin A, 1.4 times more Vitamin B3, 6 times more Vitamin B5, 8.3 times more Vitamin B6 and 2.8 times more Vitamin C than Raw Young Broadbeans.
• Both Raw Young Broadbeans and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1 per 300 kcal.
• Both Raw Young Broadbeans as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Young Broadbeans vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain 2 times more Calcium, 4.1 times more Copper, 1.4 times more Iron, 1.3 times more Manganese, 3.5 times more Potassium, 1.7 times more Selenium and 4.7 times more Water than Raw Young Broadbeans.
• Both Raw Young Broadbeans and Cooked Ripe Red Tomatoes have similar amounts of Magnesium, Phosphorus, Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Young Broadbeans have 23.6 times more Omega 3, 1.5 times more Fiber and 1.5 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Omega 6 and 1.4 times more Carbohydrate than Raw Young Broadbeans.
• Both Raw Young Broadbeans and Cooked Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both Raw Young Broadbeans as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.