Comparing Nutrients in 500 calories Broadbeans VS Stewed Canned Tomatoes

Weight per 500 calories

• Broadbeans: 147g
• Stewed Canned Tomatoes: 1923g

Broadbeans have 13.1 times more energy per 100g than Stewed Canned Tomatoes. It has high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Broadbeans or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Broadbeans	30%	4%	66%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Broadbeans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.24g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.5g	92% 119g	130g per day for Men 19-50 years
Sugars	11.5% 8.36g	93% 67.7g	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	50% 36g	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	% 31.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	96% 36.7g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Broadbeans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.49% 4.4μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.3% 0.54mg	25% 0.33mg	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	155% 620μg	24% 96μg	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	2.3% 2.05mg	169% 152mg	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	0.49% 0.073mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broadbeans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	15% 151mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	239% 2.15mg	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	123% 9.82mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	67% 282mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	49.3% 1.13mg	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	88% 617mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	45.8% 1557mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	0.44% 16g	47.6% 1760g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Broadbeans vs Stewed Canned Tomatoes:

• Raw Broadbeans have 1.6 times more Vitamin B6 and 6.5 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 39.3 times more Vitamin A, 1.4 times more Vitamin B2, 3.3 times more Vitamin B3, 1.5 times more Vitamin B5, 74 times more Vitamin C, 217.7 times more Vitamin E and 3.5 times more Vitamin K than Raw Broadbeans .
• Both Raw Broadbeans and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B1 per 500 kcal.
• Both Raw Broadbeans as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Broadbeans vs Stewed Canned Tomatoes:

• Raw Broadbeans have 1.2 times more Magnesium, 2.1 times more Manganese, 1.6 times more Phosphorus and 1.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 4.3 times more Calcium, 1.8 times more Copper, 2.6 times more Iron, 2.6 times more Potassium, 223 times more Sodium and 109.3 times more Water than Raw Broadbeans .
• Both Raw Broadbeans and Stewed Canned Ripe Red Tomatoes have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Broadbeans have 1.9 times more Fiber and 2.2 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.7 times more Omega 6, 1.4 times more Carbohydrate and 8.1 times more Sugars than Raw Broadbeans .
• Both Raw Broadbeans and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy per 500 kcal.
• Both Raw Broadbeans as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.