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

Weight per 500 calories

• Boiled Yambean: 1316g
• Canned Tomatoes with Green Chilies: 3333g

Boiled Yambean has 2.5 times more energy per 100g than Canned Tomatoes with Green Chilies. It has low energy density when compared to other foods. Canned Red Ripe Tomatoes with Green Chilies having very low energy density.

Which food has more nutrients per 500 calories - Boiled Yambean or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Boiled Yambean	7%	2%	91%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Boiled Yambean	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.22% 1.2g	2.75% 2.67g	97g per day for Men 19-50 years
Saturated Fat	NA	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	NA	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	NA	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	89.3% 116g	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	17% 9.47g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	1.46% 13μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.6% 0.22mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	48.7% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	133% 21.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	99% 4.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	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	26.3% 105μg	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	206% 186mg	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 Yambean	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	14.5% 145mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	67.3% 0.61mg	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	94% 7.5mg	108% 8.67mg	8mg per day for Men 19-50 years
Magnesium	34.5% 145mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	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	30% 211mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	52.2% 1776mg	105% 3567mg	3400mg per day for Men 19-50 years
Selenium	16.7% 9.2μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.6mg	891% 13367mg	1500mg per day for Men 19-50 years
Zinc	18% 1.97mg	39.4% 4.33mg	11mg per day for Men 19-50 years
Water	32% 1185g	85% 3141g	3700g per day for Men 19-50 years

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

• Canned Red Ripe Tomatoes with Green Chilies contain 50.7 times more Vitamin A, 5.1 times more Vitamin B1, 1.7 times more Vitamin B2, 8.5 times more Vitamin B3, 3.1 times more Vitamin B5, 6.5 times more Vitamin B6 and 2.9 times more Vitamin B9 than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of Vitamin C per 500 kcal.
• Both Boiled and Drained Yambean as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Canned Red Ripe Tomatoes with Green Chilies contain 4.6 times more Calcium, 5 times more Copper, 2.5 times more Magnesium, 5.9 times more Manganese, 2.2 times more Phosphorus, 2 times more Potassium, 1.4 times more Selenium, 254 times more Sodium, 2.2 times more Zinc and 2.7 times more Water than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Red Ripe Tomatoes with Green Chilies contain 2.4 times more Protein than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Yambean as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.