Comparing Nutrients in 300 calories Stewed Canned Tomatoes VS Boiled Mothbeans

Weight per 300 calories

• Stewed Canned Tomatoes: 1154g
• Boiled Mothbeans: 256g

Boiled Mothbeans have 4.5 times more energy per unit of mass than Stewed Canned Ripe Red Tomatoes, which is average in comparison to other foods. Stewed Canned Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Boiled Mothbeans?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Boiled Mothbeans	26%	4%	70%

Macro Nutrients

	Stewed Canned Tomatoes	Boiled Mothbeans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.26% 2.2g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	5.02% 0.85g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	56% 40.6g	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	30% 21.7g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 0.23g	NA	g per day for Men 19-50 years
Fiber	30.4% 11.5g	NA	38g per day for Men 19-50 years
Protein	18.8% 10.5g	35.8% 20g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled Mothbeans	Recommended Dietary Allowance
Vitamin A	11.5% 104μg	0.28% 2.56μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	18.3% 0.24mg	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	14.4% 57.7μg	92% 367μg	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	101% 91mg	2.85% 2.56mg	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	64% 9.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled Mothbeans	Recommended Dietary Allowance
Calcium	39.2% 392mg	0.77% 7.7mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	46.7% 0.42mg	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	192% 15.3mg	101% 8.05mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	63.5% 267mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	58.8% 1.35mg	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	33% 231mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	70.2% 2388mg	23% 779mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.92μg	13% 7.18μg	55μg per day for Men 19-50 years
Sodium	170% 2550mg	1.7% 25.6mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	28.5% 1056g	4.8% 178g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Boiled Mothbeans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Boiled Mothbeans?

Lets compare vitamin content per 300 calories of Stewed Canned Tomatoes vs Boiled Mothbeans:

• 300 calories of Stewed Canned Tomatoes have 40.5 times more Vitamin A, 1.7 times more Vitamin B1, 6.8 times more Vitamin B2, 4.8 times more Vitamin B3, 1.3 times more Vitamin B5 and 35.6 times more Vitamin C than Boiled Mothbeans.
• While 300 kcal of Boiled Mothbeans contain 6.4 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Mothbeans provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Boiled Mothbeans have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled Mothbeans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Stewed Canned Tomatoes vs Boiled Mothbeans:

• 300 calories of Stewed Canned Tomatoes have 51 times more Calcium, 3.1 times more Copper, 1.9 times more Iron, 3.1 times more Potassium, 99.5 times more Sodium, 1.3 times more Zinc and 6 times more Water than Boiled Mothbeans.
• While 300 kcal of Boiled Mothbeans contain 1.9 times more Magnesium, 2 times more Manganese and 1.7 times more Phosphorus than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Mothbeans contain similar levels of Selenium per 300 calories.
• 300 calories of Boiled Mothbeans lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stewed Canned Tomatoes have 1.3 times more Carbohydrate than Boiled Mothbeans.
• While 300 kcal of Boiled Mothbeans contain 6.7 times more Omega 3 and 1.9 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Mothbeans offer comparable quantities of Energy per 300 calories.
• 300 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled Mothbeans provide inadequate amounts of Omega 6 in 300 calories.