Comparing Nutrients in 5 ounces Boiled Hyacinth Beans VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Boiled Hyacinth Beans	27%	4%	69%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Boiled Hyacinth Beans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	5.7% 166kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.85% 0.82g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	NA	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	2.04% 0.35g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.3g	3.95% 5.13g	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	20.6% 11.5g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth Beans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	11.2% 0.15mg	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	1.4% 5.67μg	3.2% 12.8μg	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	9.76% 8.8mg	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 Hyacinth Beans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	53.7% 0.48mg	14% 0.13mg	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	81% 6.5mg	4.6% 0.37mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	29.7% 0.68mg	8.14% 0.19mg	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	24.3% 170mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	14% 478mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	36.7% 4.04mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	2.65% 98g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Hyacinth Beans VS Canned Tomatoes with Green Chilies per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Hyacinth Beans versus 5 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Hyacinth Beans vs Canned Tomatoes with Green Chilies:

• 5 ounces of Boiled Hyacinth Beans have 7.9 times more Vitamin B1, 1.9 times more Vitamin B2 and 2.1 times more Vitamin B5 than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A, 1.6 times more Vitamin B3, 2.8 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin C than Boiled Hyacinth Beans.
• 5 ounces of Boiled Hyacinth Beans have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Boiled Hyacinth Beans as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Hyacinth Beans vs Canned Tomatoes with Green Chilies:

• 5 ounces of Boiled Hyacinth Beans have 2 times more Calcium, 3.8 times more Copper, 17.6 times more Iron, 7.5 times more Magnesium, 3.7 times more Manganese, 8.6 times more Phosphorus, 3.1 times more Potassium, 7 times more Selenium and 21.9 times more Zinc than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain 57.3 times more Sodium and 1.4 times more Water than Boiled Hyacinth Beans.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Hyacinth Beans have 7.8 times more Energy, 5.7 times more Carbohydrate and 11.8 times more Protein than Canned Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Boiled Hyacinth Beans as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 6 in five ounces.