Comparing Nutrients in 300 calories Boiled Baby Frozen Young Lima Beans VS Canned Tomatoes with Green Chilies

Weight per 300 calories

• Boiled Baby Frozen Young Lima Beans: 286g
• Canned Tomatoes with Green Chilies: 2000g

Boiled Baby Frozen Young Lima Beans have 7 times more energy per 100g than Canned Tomatoes with Green Chilies. It has average energy density when compared to other foods. Canned Red Ripe Tomatoes with Green Chilies having very low energy density.

Which food has more nutrients per 300 calories - Boiled Baby Frozen Young Lima Beans or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Boiled Baby Frozen Young Lima Beans	25%	3%	72%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Boiled Baby Frozen Young Lima Beans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.86g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.19g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	8.4% 0.13g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.7% 55.6g	55.7% 72.4g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.7g	NA	38g per day for Men 19-50 years
Protein	34% 19g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Baby Frozen Young Lima Beans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	2.54% 23μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	80% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	59% 2.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.3% 0.33mg	158% 2.06mg	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	11.4% 45.7μg	45% 180μg	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	18.4% 16.6mg	138% 124mg	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	12% 1.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.4% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Baby Frozen Young Lima Beans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	8% 80mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	62.5% 0.56mg	200% 1.8mg	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	70% 5.6mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	101% 2.32mg	115% 2.64mg	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	45.7% 320mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	34.5% 1174mg	63% 2140mg	3400mg per day for Men 19-50 years
Selenium	8.83% 4.86μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	5.52% 83mg	535% 8020mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	5.6% 207g	51% 1885g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Baby Frozen Young Lima Beans vs Canned Tomatoes with Green Chilies:

• Canned Red Ripe Tomatoes with Green Chilies contain 17.5 times more Vitamin A, 3.4 times more Vitamin B1, 2.4 times more Vitamin B2, 5.8 times more Vitamin B3, 5.9 times more Vitamin B5, 6.3 times more Vitamin B6, 3.9 times more Vitamin B9 and 7.5 times more Vitamin C than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Baby Frozen Young Lima Beans vs Canned Tomatoes with Green Chilies:

• Canned Red Ripe Tomatoes with Green Chilies contain 5 times more Calcium, 3.2 times more Copper, 1.4 times more Magnesium, 1.8 times more Potassium, 1.6 times more Selenium, 96.8 times more Sodium, 1.7 times more Zinc and 9.1 times more Water than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of Iron, Manganese and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Baby Frozen Young Lima Beans have 6.7 times more Omega 3 and 1.4 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 2.1 times more Omega 6 and 1.3 times more Carbohydrate than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Baby Frozen Young Lima Beans as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.