Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Hyacinth Beans

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Hyacinth Beans	27%	4%	69%

Macro Nutrients

	Tomatoes in Juice with Salt	Hyacinth Beans	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	5.96% 1g	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	66.2% 86g	130g per day for Men 19-50 years
Sugars	5% 3.6g	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	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	95% 36.3g	38g per day for Men 19-50 years
Protein	2% 1.1g	60.5% 34g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Hyacinth Beans	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	17% 0.22mg	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	8.15% 32.6μg	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% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Hyacinth Beans	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	18.4% 184mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	210% 1.9mg	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	90% 7.23mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	96% 401mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	97% 2.23mg	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	75.3% 527mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	51.5% 1751mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	120% 13mg	11mg per day for Men 19-50 years
Water	3.63% 134g	0.36% 13.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Hyacinth Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomatoes in Juice with Salt versus 5 oz of Hyacinth Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomatoes in Juice with Salt vs Hyacinth Beans:

• 5 ounces of Tomatoes in Juice with Salt have more Vitamin A and more Vitamin C than Hyacinth Beans.
• While 5 oz of Raw Hyacinth Beans contain 2 times more Vitamin B1, 2.5 times more Vitamin B2, 2.3 times more Vitamin B3, 10.6 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.9 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Hyacinth Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Hyacinth Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Hyacinth Beans:

• 5 ounces of Tomatoes in Juice with Salt have 5.5 times more Sodium and 10.1 times more Water than Hyacinth Beans.
• While 5 oz of Raw Hyacinth Beans contain 3.9 times more Calcium, 25.7 times more Copper, 8.9 times more Iron, 28.3 times more Magnesium, 23.1 times more Manganese, 21.9 times more Phosphorus, 6.5 times more Potassium, 11.7 times more Selenium and 77.5 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Hyacinth Beans contain 21.5 times more Energy, 7.4 times more Omega 6, 17.5 times more Carbohydrate, 13.5 times more Fiber and 30.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 6 and Protein