Comparing Nutrients in 500 calories Tomatoes in Juice with Salt VS Young Broadbeans

Weight per 500 calories

• Tomatoes in Juice with Salt: 3125g
• Young Broadbeans: 694g

Raw Young Broadbeans have 4.5 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is average in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Which food has more nutrients per 500 calories - Tomatoes in Juice with Salt or Young Broadbeans?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Young Broadbeans	30%	7%	63%

Macro Nutrients

	Tomatoes in Juice with Salt	Young Broadbeans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.05% 7.8g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	82% 1.3g	1.6g per day for Men 19-50 years
Omega 6	18% 3.03g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	62.5% 81.3g	130g per day for Men 19-50 years
Sugars	110% 79.7g	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	56.5% 41g	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	% 38.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	156% 59.4g	76.8% 29g	38g per day for Men 19-50 years
Protein	44% 24.7g	69.4% 39g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Young Broadbeans	Recommended Dietary Allowance
Vitamin A	69.4% 625μg	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1497% 18mg	98% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	58.8% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.3mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	267% 3.47mg	20.3% 0.26mg	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	62.5% 250μg	167% 667μg	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	438% 394mg	255% 229mg	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	123% 18.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.7% 81.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Young Broadbeans	Recommended Dietary Allowance
Calcium	103% 1031mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	57% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	4% 159μg	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	223% 18mg	165% 13mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	63% 264mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	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	76% 531mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	176% 5969mg	51% 1736mg	3400mg per day for Men 19-50 years
Selenium	39.8% 22μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	240% 3594mg	23% 347mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	36.6% 4.03mg	11mg per day for Men 19-50 years
Water	80% 2961g	15.2% 563g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomatoes in Juice with Salt vs Young Broadbeans:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 5 times more Vitamin A, 15.2 times more Vitamin B1, 2.3 times more Vitamin B2, 2.1 times more Vitamin B3, 6.1 times more Vitamin B5, 13.1 times more Vitamin B6 and 1.7 times more Vitamin C than Raw Young Broadbeans.
• While Raw Young Broadbeans contain 2.7 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Young Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes in Juice with Salt vs Young Broadbeans:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 6.8 times more Calcium, 3.2 times more Copper, 1.4 times more Iron, 3.4 times more Potassium, 2.6 times more Selenium, 10.4 times more Sodium and 5.3 times more Water than Raw Young Broadbeans.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Young Broadbeans have similar amounts of Magnesium, Manganese, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.9 times more Fat, 3.6 times more Omega 6, 1.3 times more Carbohydrate and 2 times more Fiber than Raw Young Broadbeans.
• While Raw Young Broadbeans contain 10.5 times more Omega 3 and 1.6 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Young Broadbeans have similar amounts of Energy per 500 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Young Broadbeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.