Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Boiled Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Boiled Broadbeans	27%	3%	70%

Macro Nutrients

	Tomatoes in Juice with Salt	Boiled Broadbeans	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	5.38% 156kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.29% 0.094g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.8% 4.9g	21.4% 28g	130g per day for Men 19-50 years
Sugars	5% 3.6g	3.56% 2.58g	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	2.56% 1.86g	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	% 1.76g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	20% 7.65g	38g per day for Men 19-50 years
Protein	2% 1.1g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Boiled Broadbeans	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	4.45% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	7.85% 0.1mg	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	2.83% 11.3μg	37% 147μg	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	20% 18mg	0.47% 0.43mg	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	5.58% 0.84mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	3.43% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Boiled Broadbeans	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	40.8% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.23μg	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	10% 0.81mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	26% 0.6mg	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	3.44% 24mg	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	6.7% 3.7μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	3.63% 134g	2.74% 101g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes in Juice with Salt vs Boiled Broadbeans :

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 20 times more Vitamin A, 5.9 times more Vitamin B1, 1.5 times more Vitamin B6, 42 times more Vitamin C and 29.5 times more Vitamin E than Boiled Broadbeans .
• While Boiled Broadbeans contain 1.6 times more Vitamin B2, 1.3 times more Vitamin B5 and 13 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Boiled Broadbeans have similar amounts of Vitamin B3 and Vitamin K per 5 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Boiled Broadbeans :

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 23 times more Sodium and 1.3 times more Water than Boiled Broadbeans .
• While Boiled Broadbeans contain 5 times more Copper, 2.6 times more Iron, 4.3 times more Magnesium, 6.2 times more Manganese, 7.4 times more Phosphorus, 1.4 times more Potassium, 3.7 times more Selenium and 8.4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Boiled Broadbeans have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.4 times more Sugars than Boiled Broadbeans .
• While Boiled Broadbeans contain 6.9 times more Energy, 5.7 times more Carbohydrate, 2.8 times more Fiber and 9.6 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled Broadbeans have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.