Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Winged Bean Leaves

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Winged Bean Leaves	26%	11%	63%

Macro Nutrients

	Stewed Canned Tomatoes	Winged Bean Leaves	Recommended Dietary Allowance
Energy	1.27% 37kcal	3.6% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	1.6% 1.56g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	1.56% 0.27g	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	15.4% 20g	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	NA	38g per day for Men 19-50 years
Protein	2.3% 1.3g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Winged Bean Leaves	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	63.8% 574μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	98% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	30.8% 4.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	3.86% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	25.3% 0.33mg	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	5.67% 22.7μg	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	71% 63.8mg	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	Winged Bean Leaves	Recommended Dietary Allowance
Calcium	4.8% 48mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	72% 0.65mg	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	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	84.2% 1.94mg	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	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	7.34% 249mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.94% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Winged Bean Leaves per 5 oz

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

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Winged Bean Leaves:

• 5 oz of Raw Winged Bean Leaves contain 45 times more Vitamin A, 18.1 times more Vitamin B1, 17.2 times more Vitamin B2, 4.9 times more Vitamin B3, 13.6 times more Vitamin B6, 3.2 times more Vitamin B9 and 5.7 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Winged Bean Leaves provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Winged Bean Leaves have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Winged Bean Leaves:

• 5 ounces of Stewed Canned Tomatoes have 1.5 times more Magnesium and 24.6 times more Sodium than Winged Bean Leaves.
• While 5 oz of Raw Winged Bean Leaves contain 6.6 times more Calcium, 4.1 times more Copper, 3 times more Iron, 23.2 times more Manganese, 3.2 times more Phosphorus and 7.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Winged Bean Leaves contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 5 ounces of Winged Bean Leaves lack sufficient amounts of Magnesium
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Winged Bean Leaves lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Winged Bean Leaves contain 2.8 times more Energy, 2.3 times more Carbohydrate and 6.4 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 Raw Winged Bean Leaves provide inadequate amounts of Omega 3 and Omega 6 in five ounces.