Comparing Nutrients in 300 calories Tomatoes VS In Pod Fava Beans

Weight per 300 calories

• Tomatoes: 1667g
• In Pod Fava Beans: 341g

Raw In Pod Fava Beans have 4.9 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is average in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Tomatoes or In Pod Fava Beans?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
In Pod Fava Beans	29%	6%	65%

Macro Nutrients

	Tomatoes	In Pod Fava Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	2.57% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	6.4% 0.1g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	6.26% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	46.2% 60g	130g per day for Men 19-50 years
Sugars	60.5% 44g	43.3% 31.4g	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	31.5% 23g	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	% 0g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	67.3% 25.6g	38g per day for Men 19-50 years
Protein	26% 14.7g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	In Pod Fava Beans	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	6.44% 58μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	48% 7.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26% 7.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	126% 505μg	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	254% 228mg	14% 12.6mg	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	60% 9mg	26.4% 3.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	116% 139μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	In Pod Fava Beans	Recommended Dietary Allowance
Calcium	16.7% 167mg	12.6% 126mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	152% 1.37mg	0.9mg per day for Men 19-50 years
Fluoride	0.96% 38.3μg	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	56.3% 4.5mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	26.8% 113mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	98% 2.25mg	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	57% 400mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	33.3% 1132mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.96% 2.73μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	5.7% 85.2mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	6.7% 248g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes vs In Pod Fava Beans:

• Raw Ripe Red Tomatoes have 12.1 times more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B3, 1.9 times more Vitamin B5, 3.8 times more Vitamin B6, 18.1 times more Vitamin C and 2.3 times more Vitamin E than Raw In Pod Fava Beans.
• While Raw In Pod Fava Beans contain 3.1 times more Vitamin B2 and 2 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw In Pod Fava Beans have similar amounts of Vitamin K per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Raw In Pod Fava Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes vs In Pod Fava Beans:

• Raw Ripe Red Tomatoes have 1.3 times more Calcium, 1.6 times more Magnesium, 3.5 times more Potassium and 6.4 times more Water than Raw In Pod Fava Beans.
• While Raw In Pod Fava Beans contain 1.4 times more Copper and more Selenium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw In Pod Fava Beans have similar amounts of Iron, Manganese, Phosphorus, Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes have 1.3 times more Fat, 1.3 times more Omega 6 and 1.4 times more Sugars than Raw In Pod Fava Beans.
• While Raw In Pod Fava Beans contain 2 times more Omega 3, 1.3 times more Fiber and 1.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw In Pod Fava Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Raw In Pod Fava Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.