Comparing Nutrients in 5 ounces Tomato Paste VS In Pod Fava Beans

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
In Pod Fava Beans	29%	6%	65%

Macro Nutrients

	Tomato Paste	In Pod Fava Beans	Recommended Dietary Allowance
Energy	4% 116kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	1.07% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 27g	19.2% 25g	130g per day for Men 19-50 years
Sugars	24% 17.3g	18% 13g	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	11.4% 8.3g	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	% 8.15g	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	15.3% 5.8g	28% 10.6g	38g per day for Men 19-50 years
Protein	11% 6.12g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	In Pod Fava Beans	Recommended Dietary Allowance
Vitamin A	12% 108μg	2.68% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	6.38% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	11.3% 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	4.25% 17μg	52.4% 210μg	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	34.5% 31mg	5.83% 5.24mg	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	40.6% 6.1mg	11% 1.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	48.3% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	In Pod Fava Beans	Recommended Dietary Allowance
Calcium	5.1% 51mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	63.3% 0.57mg	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	53% 4.22mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	40.7% 0.94mg	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	17% 118mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	14% 471mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	2.8% 104g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS In Pod Fava Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Paste versus 5 oz of In Pod Fava Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Paste vs In Pod Fava Beans:

• 5 ounces of Tomato Paste have 4.5 times more Vitamin A, 1.4 times more Vitamin B3, 2.1 times more Vitamin B6, 5.9 times more Vitamin C and 3.7 times more Vitamin E than In Pod Fava Beans.
• While 5 oz of Raw In Pod Fava Beans contain 2.2 times more Vitamin B1, 1.9 times more Vitamin B2, 1.6 times more Vitamin B5, 12.3 times more Vitamin B9 and 3.6 times more Vitamin K than Canned Tomato Paste.
• 5 ounces of In Pod Fava Beans have insufficient amounts of Vitamin A
• Both Canned Tomato Paste as well as Raw In Pod Fava Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs In Pod Fava Beans:

• 5 ounces of Tomato Paste have 1.9 times more Iron, 1.3 times more Magnesium, 3.1 times more Potassium, 6.6 times more Selenium and 2.4 times more Sodium than In Pod Fava Beans.
• While 5 oz of Raw In Pod Fava Beans contain 2.2 times more Manganese, 1.6 times more Phosphorus and 1.6 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and In Pod Fava Beans contain similar levels of Calcium and Copper per five ounces.
• 5 ounces of In Pod Fava Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 1.3 times more Sugars than In Pod Fava Beans.
• While 5 oz of Raw In Pod Fava Beans contain 1.8 times more Fiber and 1.8 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and In Pod Fava Beans offer comparable quantities of Energy and Carbohydrate per five ounces.
• Both Canned Tomato Paste as well as Raw In Pod Fava Beans provide inadequate amounts of Omega 3 and Omega 6 in five ounces.