Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Canned Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Canned Broadbeans	30%	3%	67%

Macro Nutrients

	Stewed Canned Tomatoes	Canned Broadbeans	Recommended Dietary Allowance
Energy	1.27% 37kcal	3.47% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	3.68% 2.66g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	14% 5.24g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	14% 7.75g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Canned Broadbeans	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	3.37% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	4.9% 0.064mg	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	1.77% 7.1μg	11.7% 46.8μg	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	12.4% 11mg	2.83% 2.55mg	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	7.84% 1.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Canned Broadbeans	Recommended Dietary Allowance
Calcium	4.8% 48mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	17% 0.15mg	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	23.6% 1.9mg	17.7% 1.4mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	17.7% 0.41mg	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	4.05% 28.3mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	4.64% 2.55μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	43% 642mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.08% 114g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Canned Broadbeans per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Canned Broadbeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Canned Broadbeans :

• 5 ounces of Stewed Canned Tomatoes have 2.3 times more Vitamin B1 and 4.4 times more Vitamin C than Canned Broadbeans .
• While 5 oz of Canned Broadbeans contain 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 2.6 times more Vitamin B6 and 6.6 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Canned Broadbeans provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 5 ounces of Canned Broadbeans have insufficient amounts of Vitamin B1
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Broadbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Canned Broadbeans :

• 5 ounces of Stewed Canned Tomatoes have 1.3 times more Calcium and 1.3 times more Iron than Canned Broadbeans .
• While 5 oz of Canned Broadbeans contain 2.7 times more Magnesium, 4.9 times more Manganese, 4 times more Phosphorus, 3 times more Selenium, 2 times more Sodium and 3.6 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Canned Broadbeans contain similar levels of Copper, Potassium and Water per five ounces.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Canned Broadbeans contain 2.7 times more Energy, 2 times more Carbohydrate, 3.7 times more Fiber and 6 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Broadbeans provide inadequate amounts of Omega 3 and Omega 6 in five ounces.