Comparing Nutrients in 300 calories Tomato Paste VS Hyacinth-Young beans

Weight per 300 calories

• Tomato Paste: 366g
• Hyacinth-Young beans: 652g

Tomato Paste has 1.8 times more energy per 100g than Hyacinth-Young beans. It has average energy density when compared to other foods. Raw Hyacinth-Young beans having low energy density.

Discover which food has more nutrients per 300 calories - Tomato Paste or Hyacinth-Young beans?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	Tomato Paste	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	0.038% 0.007g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.2% 69g	46% 60g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	36.7% 26.6g	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	29.5% 21.4g	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	56.6% 21.5g	38g per day for Men 19-50 years
Protein	28.2% 16g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	31% 278μg	31% 280μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	7.17% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	12% 0.16mg	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% 44μg	101% 404μg	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	89% 80mg	93% 84mg	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	105% 15.7mg	22% 3.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.8% 41.7μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	13% 132mg	32.6% 326mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	34% 0.31mg	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	136% 11mg	60.3% 4.83mg	8mg per day for Men 19-50 years
Magnesium	36.6% 154mg	62% 261mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	58% 1.34mg	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	43.4% 304mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	48.3% 1643mg	3400mg per day for Men 19-50 years
Selenium	35.3% 19.4μg	17.8% 9.8μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	7.27% 269g	15.5% 573g	3700g per day for Men 19-50 years

Tomato Paste VS Hyacinth-Young Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Paste or Hyacinth-Young beans?

Lets compare vitamin content per 300 calories of Tomato Paste vs Hyacinth-Young beans:

• 300 calories of Tomato Paste have 3.3 times more Vitamin B3, 1.4 times more Vitamin B5, 5 times more Vitamin B6 and 4.7 times more Vitamin E than Hyacinth-Young beans.
• While 300 kcal of Raw Hyacinth-Young beans contain 2.3 times more Vitamin B1, 9.2 times more Vitamin B9 and 2.8 times more Vitamin K than Canned Tomato Paste.
• Both Tomato Paste and Hyacinth-Young beans provide similar amounts of Vitamin A, Vitamin B2 and Vitamin C per 300 calories.
• Both Canned Tomato Paste as well as Raw Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Paste vs Hyacinth-Young beans:

• 300 calories of Tomato Paste have 4.4 times more Copper, 2.3 times more Iron, 2.3 times more Potassium, 2 times more Selenium and 16.5 times more Sodium than Hyacinth-Young beans.
• While 300 kcal of Raw Hyacinth-Young beans contain 2.5 times more Calcium, 1.7 times more Magnesium and 2.1 times more Water than Canned Tomato Paste.
• Both Tomato Paste and Hyacinth-Young beans contain similar levels of Manganese, Phosphorus and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Paste have 1.7 times more Sugars than Hyacinth-Young beans.
• While 300 kcal of Raw Hyacinth-Young beans contain 1.4 times more Fiber than Canned Tomato Paste.
• Both Tomato Paste and Hyacinth-Young beans offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Canned Tomato Paste as well as Raw Hyacinth-Young beans provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.