Comparing Nutrients in 5 ounces Tomatoes VS Boiled Yambean with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled Yambean with Salt	8%	2%	90%

Macro Nutrients

	Tomatoes	Boiled Yambean with Salt	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	NA	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	8.97% 11.7g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	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	2.68% 1.94g	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.48% 1.7g	NA	38g per day for Men 19-50 years
Protein	2.23% 1.25g	1.82% 1.02g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Yambean with Salt	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	3.43% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	2.83% 11.3μg	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	21.6% 19.4mg	22.2% 20mg	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	5.1% 0.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Yambean with Salt	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	7.24% 0.065mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	3.5% 0.081mg	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	4.86% 34mg	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	5.63% 191mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	3.62% 134g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Boiled Yambean with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomatoes versus 5 oz of Boiled Yambean with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomatoes vs Boiled Yambean with Salt:

• 5 ounces of Tomatoes have 2.2 times more Vitamin B1, 3.1 times more Vitamin B3, 2 times more Vitamin B6 and 1.9 times more Vitamin B9 than Boiled Yambean with Salt.
• While 5 oz of Boiled and Drained Yambean with Salt contain 1.5 times more Vitamin B2 and 1.4 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• Both Tomatoes and Boiled Yambean with Salt provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B5
• 5 ounces of Boiled Yambean with Salt have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Yambean with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomatoes vs Boiled Yambean with Salt:

• 5 ounces of Tomatoes have 1.3 times more Copper, 2 times more Manganese, 1.5 times more Phosphorus and 1.8 times more Potassium than Boiled Yambean with Salt.
• While 5 oz of Boiled and Drained Yambean with Salt contain 2.1 times more Iron and 48.4 times more Sodium than Raw Ripe Red Tomatoes.
• Both Tomatoes and Boiled Yambean with Salt contain similar levels of Magnesium and Water per five ounces.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Yambean with Salt lack sufficient amounts of Calcium, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Yambean with Salt contain 2.1 times more Carbohydrate than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Yambean with Salt provide inadequate amounts of Energy and Protein in five ounces.