Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Boiled Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Boiled Young Lima Beans	22%	2%	76%

Macro Nutrients

	Stewed Canned Tomatoes	Boiled Young Lima Beans	Recommended Dietary Allowance
Energy	1.27% 37kcal	6% 174kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	0.87% 0.15g	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	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	6.9% 5g	3.2% 2.3g	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	20% 7.65g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	17.2% 9.65g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled Young Lima Beans	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	2.36% 21.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	7.3% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	21% 0.27mg	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	9.2% 37μg	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	16% 14.3mg	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	7.32% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled Young Lima Beans	Recommended Dietary Allowance
Calcium	4.8% 48mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	48% 0.43mg	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	43.4% 3.47mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	77% 1.77mg	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	26.3% 184mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	23.8% 808mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.57% 95g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Boiled Young Lima Beans 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 Lima Beans:

• 5 ounces of Stewed Canned Tomatoes have 5.9 times more Vitamin E than Boiled Young Lima Beans.
• While 5 oz of Boiled and Drained Young Lima Beans contain 3 times more Vitamin B1, 2.7 times more Vitamin B2, 1.5 times more Vitamin B3, 2.3 times more Vitamin B5, 11.4 times more Vitamin B6, 5.2 times more Vitamin B9, 1.3 times more Vitamin C and 2.6 times more Vitamin K 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 Lima Beans have insufficient amounts of Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Young Lima Beans 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 Lima Beans:

• 5 ounces of Stewed Canned Tomatoes have 13 times more Sodium and 1.4 times more Water than Boiled Young Lima Beans.
• While 5 oz of Boiled and Drained Young Lima Beans contain 2.7 times more Copper, 1.8 times more Iron, 6.2 times more Magnesium, 21.2 times more Manganese, 6.5 times more Phosphorus, 2.8 times more Potassium, 3.3 times more Selenium and 4.6 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Young Lima Beans contain similar levels of Calcium per five ounces.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have 2.2 times more Sugars than Boiled Young Lima Beans.
• While 5 oz of Boiled and Drained Young Lima Beans contain 4.7 times more Energy, 16.7 times more Omega 3, 3.8 times more Carbohydrate, 5.4 times more Fiber and 7.5 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 Lima Beans provide inadequate amounts of Omega 6 in five ounces.