Comparing Nutrients in 500 calories Tomato Paste VS Boiled Hyacinth-Young beans

Weight per 500 calories

• Tomato Paste: 610g
• Boiled Hyacinth-Young beans: 1000g

Tomato Paste has 1.6 times more energy per 100g than Boiled Hyacinth-Young beans. It has average energy density when compared to other foods. Boiled and Drained Hyacinth-Young beans having low energy density.

Discover which food has more nutrients per 500 calories - Tomato Paste or Boiled Hyacinth-Young beans?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Boiled Hyacinth-Young beans	23%	5%	72%

Macro Nutrients

	Tomato Paste	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.87g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	2.67% 0.043g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	5.45% 0.93g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.7% 115g	70.8% 92g	130g per day for Men 19-50 years
Sugars	102% 74.3g	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	49.2% 35.7g	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	% 35g	NA	g per day for Men 19-50 years
Sucrose	% 1.83g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	NA	38g per day for Men 19-50 years
Protein	47% 26.3g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	51.5% 463μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.5% 0.37mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.8% 0.93mg	67.7% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.8mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	17.7% 0.23mg	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	18.3% 73μg	118% 470μg	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	148% 134mg	56.7% 51mg	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	175% 26.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58% 69.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	22% 220mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	247% 2.23mg	53.3% 0.48mg	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	227% 18mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	91% 2.1mg	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	72.3% 506mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	182% 6183mg	77% 2620mg	3400mg per day for Men 19-50 years
Selenium	58.8% 32.3μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	35% 3.84mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	12% 448g	23.5% 869g	3700g per day for Men 19-50 years

Tomato Paste VS Boiled Hyacinth-Young Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomato Paste or Boiled Hyacinth-Young beans?

Lets compare vitamin content per 500 calories of Tomato Paste vs Boiled Hyacinth-Young beans:

• 500 calories of Tomato Paste have 6.6 times more Vitamin A, 3.9 times more Vitamin B3, 1.6 times more Vitamin B5, 5.7 times more Vitamin B6 and 2.6 times more Vitamin C than Boiled Hyacinth-Young beans.
• While 500 kcal of Boiled and Drained Hyacinth-Young beans contain 1.5 times more Vitamin B1 and 6.4 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Boiled Hyacinth-Young beans provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Boiled Hyacinth-Young beans have insufficient amounts of Vitamin A
• Both Canned Tomato Paste as well as Boiled and Drained Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomato Paste vs Boiled Hyacinth-Young beans:

• 500 calories of Tomato Paste have 4.6 times more Copper, 2.4 times more Iron, 2.4 times more Potassium, 2 times more Selenium and 18 times more Sodium than Boiled Hyacinth-Young beans.
• While 500 kcal of Boiled and Drained Hyacinth-Young beans contain 1.9 times more Calcium, 1.6 times more Magnesium and 1.9 times more Water than Canned Tomato Paste.
• Both Tomato Paste and Boiled Hyacinth-Young beans contain similar levels of Manganese, Phosphorus and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Paste have 1.3 times more Carbohydrate than Boiled Hyacinth-Young beans.
• Both Tomato Paste and Boiled Hyacinth-Young beans offer comparable quantities of Energy and Protein per 500 calories.
• Both Canned Tomato Paste as well as Boiled and Drained Hyacinth-Young beans provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.