Comparing Nutrients in 500 calories Stewed Canned Tomatoes VS Boiled Young Broadbeans

Weight per 500 calories

• Stewed Canned Tomatoes: 1923g
• Boiled Young Broadbeans: 807g

Boiled and Drained Young Broadbeans have 2.4 times more energy per unit of mass than Stewed Canned Ripe Red Tomatoes, which is low in comparison to other foods. Stewed Canned Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Stewed Canned Tomatoes or Boiled Young Broadbeans?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Boiled Young Broadbeans	30%	7%	63%

Macro Nutrients

	Stewed Canned Tomatoes	Boiled Young Broadbeans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.77% 3.65g	4.16% 4.03g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	3.58% 1.15g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	8.37% 1.42g	5.74% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	62.7% 81.5g	130g per day for Men 19-50 years
Sugars	93% 67.7g	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	50% 36g	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	% 31.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.38g	NA	g per day for Men 19-50 years
Fiber	50.6% 19.2g	76.4% 29g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	69% 38.7g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled Young Broadbeans	Recommended Dietary Allowance
Vitamin A	19.2% 173μg	12.5% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.7% 0.88mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.8% 0.67mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	60.5% 9.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	18% 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	24% 96μg	117% 468μg	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	169% 152mg	177% 160mg	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	106% 16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38.5% 46μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled Young Broadbeans	Recommended Dietary Allowance
Calcium	65.4% 654mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	53.8% 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	320% 25.6mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	92% 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	55% 385mg	84% 589mg	700mg per day for Men 19-50 years
Potassium	117% 3981mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	14.7% 8.06μg	55μg per day for Men 19-50 years
Sodium	283% 4250mg	22% 331mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	47.6% 1760g	18.2% 675g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Boiled Young Broadbeans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Stewed Canned Tomatoes or Boiled Young Broadbeans?

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

• 500 calories of Stewed Canned Tomatoes have 1.5 times more Vitamin A, 1.4 times more Vitamin B3, 4.1 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled Young Broadbeans.
• While 500 kcal of Boiled and Drained Young Broadbeans contain 4.9 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Young Broadbeans provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin C per 500 calories.
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Young Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Stewed Canned Tomatoes have 4.5 times more Calcium, 4.5 times more Copper, 2.1 times more Iron, 2.6 times more Potassium, 1.4 times more Selenium, 12.9 times more Sodium and 2.6 times more Water than Boiled Young Broadbeans.
• While 500 kcal of Boiled and Drained Young Broadbeans contain 1.9 times more Manganese and 1.5 times more Phosphorus than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Young Broadbeans contain similar levels of Magnesium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Stewed Canned Tomatoes have 1.5 times more Carbohydrate than Boiled Young Broadbeans.
• While 500 kcal of Boiled and Drained Young Broadbeans contain 25.4 times more Omega 3, 1.5 times more Fiber and 2.2 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Young Broadbeans offer comparable quantities of Energy per 500 calories.
• 500 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Young Broadbeans provide inadequate amounts of Omega 6 in 500 calories.