Comparing Nutrients in 5 ounces Tomato Paste VS Boiled Yambean

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Boiled Yambean	7%	2%	91%

Macro Nutrients

	Tomato Paste	Boiled Yambean	Recommended Dietary Allowance
Energy	4% 116kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	NA	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	9.6% 12.5g	130g per day for Men 19-50 years
Sugars	24% 17.3g	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	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	NA	38g per day for Men 19-50 years
Protein	11% 6.12g	1.82% 1.02g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Boiled Yambean	Recommended Dietary Allowance
Vitamin A	12% 108μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	3.43% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	4.36% 0.057mg	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	2.83% 11.3μg	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	22.2% 20mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Boiled Yambean	Recommended Dietary Allowance
Calcium	5.1% 51mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	7.24% 0.065mg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	3.5% 0.081mg	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	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	5.63% 191mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Boiled Yambean per 5 oz

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

Lets compare vitamin content per 5 ounces of Tomato Paste vs Boiled Yambean :

• 5 ounces of Tomato Paste have 76 times more Vitamin A, 3.5 times more Vitamin B1, 5.5 times more Vitamin B2, 16.2 times more Vitamin B3, 5.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled Yambean .
• Both Tomato Paste and Boiled Yambean provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Boiled Yambean have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Canned Tomato Paste as well as Boiled and Drained Yambean have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Boiled Yambean :

• 5 ounces of Tomato Paste have 3.3 times more Calcium, 7.9 times more Copper, 5.2 times more Iron, 3.8 times more Magnesium, 5.3 times more Manganese, 5.2 times more Phosphorus, 7.5 times more Potassium, 7.6 times more Selenium, 14.8 times more Sodium and 4.2 times more Zinc than Boiled Yambean .
• 5 ounces of Boiled Yambean lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 2.2 times more Energy, 2.1 times more Carbohydrate and 6 times more Protein than Boiled Yambean .
• 5 ounces of Boiled Yambean provide inadequate amounts of Energy and Protein