Comparing Nutrients in 5 ounces Tomato Paste VS Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Young Lima Beans	24%	7%	69%

Macro Nutrients

	Tomato Paste	Young Lima Beans	Recommended Dietary Allowance
Energy	4% 116kcal	5.52% 160kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	1.26% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	2.36% 0.4g	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	22% 28.6g	130g per day for Men 19-50 years
Sugars	24% 17.3g	2.9% 2.1g	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	18.3% 6.95g	38g per day for Men 19-50 years
Protein	11% 6.12g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Young Lima Beans	Recommended Dietary Allowance
Vitamin A	12% 108μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	22.2% 0.29mg	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	12% 48μg	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	37% 33mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Young Lima Beans	Recommended Dietary Allowance
Calcium	5.1% 51mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	50% 0.45mg	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	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	19.6% 82.2mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	75% 1.72mg	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	27.5% 193mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	4.64% 2.55μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	2.8% 104g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Young Lima Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Tomato Paste vs Young Lima Beans:

• 5 ounces of Tomato Paste have 7.6 times more Vitamin A, 1.5 times more Vitamin B2, 2.1 times more Vitamin B3, 13.4 times more Vitamin E and 2 times more Vitamin K than Young Lima Beans.
• While 5 oz of Raw Young Lima Beans contain 3.6 times more Vitamin B1, 1.7 times more Vitamin B5 and 2.8 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Young Lima Beans provide similar amounts of Vitamin B6 and Vitamin C per five ounces.
• 5 ounces of Young Lima Beans have insufficient amounts of Vitamin A
• Both Canned Tomato Paste as well as Raw Young Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Young Lima Beans:

• 5 ounces of Tomato Paste have 2.2 times more Potassium, 2.9 times more Selenium and 7.4 times more Sodium than Young Lima Beans.
• While 5 oz of Raw Young Lima Beans contain 1.4 times more Magnesium, 4 times more Manganese and 1.6 times more Phosphorus than Canned Tomato Paste.
• Both Tomato Paste and Young Lima Beans contain similar levels of Calcium, Copper, Iron and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 8.2 times more Sugars than Young Lima Beans.
• While 5 oz of Raw Young Lima Beans contain 1.4 times more Energy, 19.4 times more Omega 3 and 1.6 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Young Lima Beans offer comparable quantities of Carbohydrate and Fiber per five ounces.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3
• Both Canned Tomato Paste as well as Raw Young Lima Beans provide inadequate amounts of Omega 6 in five ounces.