Comparing Nutrients in 500 calories Young Broadbeans VS Tomato Puree

Weight per 500 calories

• Young Broadbeans: 694g
• Tomato Puree: 1316g

Young Broadbeans have 1.9 times more energy per 100g than Tomato Puree. It has average energy density when compared to other foods. Canned Tomato Puree having low energy density.

Discover which food has more nutrients per 500 calories - Young Broadbeans or Tomato Puree?

Macros Ratio

	Protein	Fat	Carbs
Young Broadbeans	30%	7%	63%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Young Broadbeans	Tomato Puree	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	2.85% 2.76g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.5% 81.3g	91% 118g	130g per day for Men 19-50 years
Sugars	NA	87.7% 63.6g	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	NA	43% 31.3g	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	% 32.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	76.8% 29g	65.8% 25g	38g per day for Men 19-50 years
Protein	69.4% 39g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Young Broadbeans	Tomato Puree	Recommended Dietary Allowance
Vitamin A	14% 125μg	38% 342μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.2mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.8% 0.76mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	121% 19.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	128% 1.66mg	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	167% 667μg	36% 145μg	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	255% 229mg	155% 139mg	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	NA	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37.3% 44.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Broadbeans	Tomato Puree	Recommended Dietary Allowance
Calcium	15.3% 153mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	420% 3.78mg	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	165% 13mg	293% 23.4mg	8mg per day for Men 19-50 years
Magnesium	63% 264mg	72% 303mg	420mg per day for Men 19-50 years
Manganese	97% 2.22mg	97% 2.22mg	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	94% 660mg	75% 526mg	700mg per day for Men 19-50 years
Potassium	51% 1736mg	170% 5776mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	23% 347mg	24.6% 368mg	1500mg per day for Men 19-50 years
Zinc	36.6% 4.03mg	43% 4.74mg	11mg per day for Men 19-50 years
Water	15.2% 563g	31.3% 1156g	3700g per day for Men 19-50 years

Young Broadbeans VS Tomato Puree Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Young Broadbeans or Tomato Puree?

Lets compare vitamin content per 500 calories of Young Broadbeans vs Tomato Puree:

• 500 calories of Young Broadbeans have 3.6 times more Vitamin B1, 4.6 times more Vitamin B9 and 1.6 times more Vitamin C than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 2.7 times more Vitamin A, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 9.7 times more Vitamin B5 and 6.3 times more Vitamin B6 than Raw Young Broadbeans.
• Both Raw Young Broadbeans as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Young Broadbeans vs Tomato Puree:

• 500 calories of Young Broadbeans have 1.3 times more Phosphorus than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 1.6 times more Calcium, 7.3 times more Copper, 1.8 times more Iron, 3.3 times more Potassium and 2.1 times more Water than Raw Young Broadbeans.
• Both Young Broadbeans and Tomato Puree contain similar levels of Magnesium, Manganese, Selenium, Sodium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Young Broadbeans have 24.9 times more Omega 3 and 1.8 times more Protein than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 1.5 times more Carbohydrate than Raw Young Broadbeans.
• Both Young Broadbeans and Tomato Puree offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Tomato Puree provide inadequate amounts of Omega 3
• Both Raw Young Broadbeans as well as Canned Tomato Puree provide inadequate amounts of Omega 6 in 500 calories.