Comparing Nutrients in 7 ounces In Pod Fava Beans VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
In Pod Fava Beans	29%	6%	65%
Tomato Powder	15%	1%	84%

Macro Nutrients

	In Pod Fava Beans	Tomato Powder	Recommended Dietary Allowance
Energy	6.02% 175kcal	20.7% 599kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3.64% 0.62g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	114% 148g	130g per day for Men 19-50 years
Sugars	25.2% 18.3g	120% 87g	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	39% 15g	86% 32.7g	38g per day for Men 19-50 years
Protein	28% 15.7g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	In Pod Fava Beans	Tomato Powder	Recommended Dietary Allowance
Vitamin A	3.75% 33.7μg	190% 1711μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.93% 0.45mg	149% 7.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	69.8% 0.91mg	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	73.4% 294μg	59.5% 238μg	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	8.16% 7.34mg	257% 232mg	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	15.3% 2.3mg	162% 24.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	80.7% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	In Pod Fava Beans	Tomato Powder	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	88.6% 0.8mg	274% 2.46mg	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	38.4% 3.08mg	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	168% 3.87mg	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	36.6% 256mg	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	112% 3824mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	17.7% 266mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	3.9% 144g	0.16% 6.07g	3700g per day for Men 19-50 years

Nutrient Comparison: In Pod Fava Beans VS Tomato Powder per 7 oz

Compare the macro and micronutrient content in 7 oz of In Pod Fava Beans versus 7 oz of Tomato Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of In Pod Fava Beans vs Tomato Powder:

• 7 ounces of In Pod Fava Beans have 1.2 times more Vitamin B9 than Tomato Powder.
• While 7 oz of Tomato Powder contain 50.7 times more Vitamin A, 6.9 times more Vitamin B1, 2.6 times more Vitamin B2, 4.1 times more Vitamin B3, 16.7 times more Vitamin B5, 4.4 times more Vitamin B6, 31.5 times more Vitamin C and 10.6 times more Vitamin E than Raw In Pod Fava Beans.
• Both In Pod Fava Beans and Tomato Powder provide similar amounts of Vitamin K per seven ounces.
• 7 ounces of In Pod Fava Beans have insufficient amounts of Vitamin A
• Both Raw In Pod Fava Beans as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for In Pod Fava Beans vs Tomato Powder:

• 7 oz of Tomato Powder contain 4.5 times more Calcium, 3.1 times more Copper, 2.9 times more Iron, 5.4 times more Magnesium, 3 times more Manganese, 2.3 times more Phosphorus, 5.8 times more Potassium, 6.6 times more Selenium, 5.4 times more Sodium and 1.7 times more Zinc than Raw In Pod Fava Beans.
• 7 ounces of In Pod Fava Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Tomato Powder contain 3.4 times more Energy, 4.2 times more Carbohydrate, 4.8 times more Sugars, 2.2 times more Fiber and 1.6 times more Protein than Raw In Pod Fava Beans.
• Both Raw In Pod Fava Beans as well as Tomato Powder provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.