Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS Young Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Young Winged Beans	53%	15%	32%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Young Winged Beans	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.95% 5.13g	4.7% 6.1g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	NA	38g per day for Men 19-50 years
Protein	1.75% 0.98g	17.6% 9.85g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Young Winged Beans	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	7.97% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	1.67% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	12.3% 0.16mg	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	3.2% 12.8μg	23.4% 94μg	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	9.76% 8.8mg	29% 26mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Young Winged Beans	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	8.03% 0.072mg	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	4.6% 0.37mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	13.4% 0.31mg	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	2.83% 20mg	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.33% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Young Winged Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Tomatoes with Green Chilies versus 5 oz of Young Winged Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Tomatoes with Green Chilies vs Young Winged Beans:

• 5 ounces of Canned Tomatoes with Green Chilies have 2.5 times more Vitamin B5 than Young Winged Beans.
• While 5 oz of Raw Young Winged Beans contain 4.1 times more Vitamin B1, 5.3 times more Vitamin B2, 1.4 times more Vitamin B3, 7.3 times more Vitamin B9 and 3 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Young Winged Beans provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 5 ounces of Young Winged Beans have insufficient amounts of Vitamin B5
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Young Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Tomatoes with Green Chilies vs Young Winged Beans:

• 5 ounces of Canned Tomatoes with Green Chilies have 1.8 times more Copper and 100.3 times more Sodium than Young Winged Beans.
• While 5 oz of Raw Young Winged Beans contain 4.2 times more Calcium, 5.8 times more Iron, 3.1 times more Magnesium, 1.7 times more Manganese, 2.6 times more Phosphorus, 2.1 times more Potassium, 3.8 times more Selenium and 3 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Young Winged Beans contain similar levels of Water per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Young Winged Beans contain 10.1 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Young Winged Beans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Young Winged Beans provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.