Comparing Nutrients in 5 ounces Tomato Paste VS Yardlong Bean

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Yardlong Bean	23%	7%	70%

Macro Nutrients

	Tomato Paste	Yardlong Bean	Recommended Dietary Allowance
Energy	4% 116kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	0.8% 0.14g	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	9.1% 12g	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	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Yardlong Bean	Recommended Dietary Allowance
Vitamin A	12% 108μg	6.77% 61μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	1.56% 0.078mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	2.6% 0.034mg	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	22% 88μg	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	29.6% 26.6mg	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	Yardlong Bean	Recommended Dietary Allowance
Calcium	5.1% 51mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	7.56% 0.068mg	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	8.33% 0.67mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	15% 62.4mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	12.6% 0.29mg	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	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	3.87% 2.13μg	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	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Yardlong Bean per 5 oz

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

Lets compare vitamin content per 5 ounces of Tomato Paste vs Yardlong Bean:

• 5 ounces of Tomato Paste have 1.8 times more Vitamin A, 1.4 times more Vitamin B2, 7.5 times more Vitamin B3, 2.6 times more Vitamin B5 and 9 times more Vitamin B6 than Yardlong Bean.
• While 5 oz of Raw Yardlong Bean contain 1.8 times more Vitamin B1 and 5.2 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Yardlong Bean provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Yardlong Bean have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Canned Tomato Paste as well as Raw Yardlong Bean have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Yardlong Bean:

• 5 ounces of Tomato Paste have 7.6 times more Copper, 6.3 times more Iron, 1.5 times more Manganese, 1.4 times more Phosphorus, 4.2 times more Potassium, 3.5 times more Selenium, 14.8 times more Sodium and 1.7 times more Zinc than Yardlong Bean.
• While 5 oz of Raw Yardlong Bean contain 1.4 times more Calcium than Canned Tomato Paste.
• Both Tomato Paste and Yardlong Bean contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 1.7 times more Energy, 2.3 times more Carbohydrate and 1.5 times more Protein than Yardlong Bean.
• While 5 oz of Raw Yardlong Bean contain 10 times more Omega 3 than Canned Tomato Paste.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3
• 5 ounces of Yardlong Bean provide inadequate amounts of Energy
• Both Canned Tomato Paste as well as Raw Yardlong Bean provide inadequate amounts of Omega 6 in five ounces.