Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Boiled Young Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Boiled Young Broadbeans	30%	7%	63%

Macro Nutrients

	Stewed Canned Tomatoes	Boiled Young Broadbeans	Recommended Dietary Allowance
Energy	1.27% 37kcal	3.03% 88kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	1% 0.17g	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	11% 14.3g	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	13.4% 5.1g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled Young Broadbeans	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	1.87% 0.094mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	3.16% 0.041mg	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	20.6% 82.2μg	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	31% 28mg	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	Boiled Young Broadbeans	Recommended Dietary Allowance
Calcium	4.8% 48mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	9.45% 0.085mg	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	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	16% 0.37mg	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	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	8.05% 274mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.2% 119g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Stewed Canned Tomatoes have 1.7 times more Vitamin B5 than Boiled Young Broadbeans.
• While 5 oz of Boiled and Drained Young Broadbeans contain 2.8 times more Vitamin B1, 2.6 times more Vitamin B2, 1.7 times more Vitamin B3, 1.7 times more Vitamin B6, 11.6 times more Vitamin B9 and 2.5 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 5 ounces of Boiled Young Broadbeans have insufficient amounts of Vitamin B5
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Young 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 Boiled Young Broadbeans:

• 5 ounces of Stewed Canned Tomatoes have 1.9 times more Calcium, 1.9 times more Copper and 5.4 times more Sodium than Boiled Young Broadbeans.
• While 5 oz of Boiled and Drained Young Broadbeans contain 2.6 times more Magnesium, 4.4 times more Manganese, 3.7 times more Phosphorus and 2.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Young Broadbeans contain similar levels of Iron, Potassium and Water per five ounces.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 5 ounces of Boiled Young Broadbeans lack sufficient amounts of Calcium
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Young Broadbeans lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Young Broadbeans contain 2.4 times more Energy, 60.7 times more Omega 3, 1.6 times more Carbohydrate, 3.6 times more Fiber and 5.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Young Broadbeans provide inadequate amounts of Omega 6 in five ounces.