Comparing Nutrients in 500 calories Boiled Yambean VS Stewed Canned Tomatoes

Weight per 500 calories

• Boiled Yambean: 1316g
• Stewed Canned Tomatoes: 1923g

Boiled Yambean has 1.5 times more energy per 100g than Stewed Canned Tomatoes. It has low energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Boiled Yambean or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Yambean	7%	2%	91%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Boiled Yambean	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.22% 1.2g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	NA	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	NA	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	NA	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.3% 116g	92% 119g	130g per day for Men 19-50 years
Sugars	NA	93% 67.7g	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	50% 36g	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	% 31.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	NA	50.6% 19.2g	38g per day for Men 19-50 years
Protein	17% 9.47g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	1.46% 13μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.6% 0.22mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	25% 0.33mg	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	26.3% 105μg	24% 96μg	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	206% 186mg	169% 152mg	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	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yambean	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	14.5% 145mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	67.3% 0.61mg	239% 2.15mg	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	94% 7.5mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	34.5% 145mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	49.3% 1.13mg	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	30% 211mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	52.2% 1776mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	16.7% 9.2μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.6mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	18% 1.97mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	32% 1185g	47.6% 1760g	3700g per day for Men 19-50 years

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

• Boiled and Drained Yambean has 1.6 times more Vitamin B6 and 1.2 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 13.2 times more Vitamin A, 4 times more Vitamin B1, 1.8 times more Vitamin B2, 5.5 times more Vitamin B3 and 1.4 times more Vitamin B5 than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B9 per 500 kcal.
• Both Boiled and Drained Yambean as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Stewed Canned Ripe Red Tomatoes contain 4.5 times more Calcium, 3.6 times more Copper, 3.4 times more Iron, 1.6 times more Magnesium, 1.5 times more Manganese, 1.8 times more Phosphorus, 2.2 times more Potassium, 1.3 times more Selenium, 80.8 times more Sodium, 1.7 times more Zinc and 1.5 times more Water than Boiled and Drained Yambean .

Comparison of macro-nutrients per 500 calories:

• Stewed Canned Ripe Red Tomatoes contain 1.8 times more Protein than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Yambean as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.