Comparing Nutrients in 500 calories Boiled Winged Beans VS Canned Tomatoes with Green Chilies

Weight per 500 calories

• Boiled Winged Beans: 340g
• Canned Tomatoes with Green Chilies: 3333g

Boiled Winged Beans have 9.8 times more energy per 100g than Canned Tomatoes with Green Chilies. It has average energy density when compared to other foods. Canned Red Ripe Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Winged Beans or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Boiled Winged Beans	27%	34%	39%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Boiled Winged Beans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	2.75% 2.67g	97g per day for Men 19-50 years
Saturated Fat	8.77% 2.8g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	29% 4.96g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 51g	93% 121g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	NA	38g per day for Men 19-50 years
Protein	64.5% 36g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Winged Beans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.6% 1mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.8% 0.44mg	48.7% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	133% 21.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	99% 4.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	264% 3.43mg	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	8.5% 34μg	75% 300μg	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	0% 0mg	230% 207mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Winged Beans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	48.3% 483mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	333% 3mg	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	184% 14.7mg	108% 8.67mg	8mg per day for Men 19-50 years
Magnesium	43.7% 184mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	177% 4.08mg	191% 4.4mg	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	74.3% 520mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	28% 952mg	105% 3567mg	3400mg per day for Men 19-50 years
Selenium	18% 9.86μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	2.95% 44.2mg	891% 13367mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	39.4% 4.33mg	11mg per day for Men 19-50 years
Water	6.18% 229g	85% 3141g	3700g per day for Men 19-50 years

Boiled Winged Beans VS Canned Tomatoes With Green Chilies Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Winged Beans or Canned Tomatoes with Green Chilies?

Lets compare vitamin content per 500 calories of Boiled Winged Beans vs Canned Tomatoes with Green Chilies:

• 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A, 1.4 times more Vitamin B2, 7.6 times more Vitamin B3, 9.3 times more Vitamin B5, 21.5 times more Vitamin B6, 8.8 times more Vitamin B9 and more Vitamin C than Boiled Winged Beans.
• Both Boiled Winged Beans and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Boiled Winged Beans have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Boiled Winged Beans as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Winged Beans vs Canned Tomatoes with Green Chilies:

• 500 calories of Boiled Winged Beans have 1.7 times more Iron than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.4 times more Calcium, 2 times more Magnesium, 3.7 times more Potassium, 1.4 times more Selenium, 302.3 times more Sodium and 13.7 times more Water than Boiled Winged Beans.
• Both Boiled Winged Beans and Canned Tomatoes with Green Chilies contain similar levels of Copper, Manganese, Phosphorus and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Winged Beans have 7.4 times more Fat, 9.6 times more Omega 3, 5.1 times more Omega 6 and 1.6 times more Protein than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 2.4 times more Carbohydrate than Boiled Winged Beans.
• Both Boiled Winged Beans and Canned Tomatoes with Green Chilies offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6