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

Macros Ratio

	Protein	Fat	Carbs
In Pod Fava Beans	29%	6%	65%
Tomato Paste	18%	4%	78%

Macro Nutrients

	In Pod Fava Beans	Tomato Paste	Recommended Dietary Allowance
Energy	6.02% 175kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.62% 0.2g	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	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	29% 37.5g	130g per day for Men 19-50 years
Sugars	25.2% 18.3g	33.3% 24g	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	16% 11.6g	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	% 11.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	39% 15g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	28% 15.7g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	In Pod Fava Beans	Tomato Paste	Recommended Dietary Allowance
Vitamin A	3.75% 33.7μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.93% 0.45mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	33% 0.43mg	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	5.95% 24μg	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	48.3% 43.5mg	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	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	In Pod Fava Beans	Tomato Paste	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	88.6% 0.8mg	80.5% 0.72mg	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	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	26% 0.6mg	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	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	59% 2012mg	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	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	3.9% 144g	3.94% 146g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of In Pod Fava Beans versus 7 oz of Tomato Paste 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 Paste:

• 7 ounces of In Pod Fava Beans have 2.2 times more Vitamin B1, 1.9 times more Vitamin B2, 1.6 times more Vitamin B5, 12.3 times more Vitamin B9 and 3.6 times more Vitamin K than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 4.5 times more Vitamin A, 1.4 times more Vitamin B3, 2.1 times more Vitamin B6, 5.9 times more Vitamin C and 3.7 times more Vitamin E than Raw In Pod Fava Beans.
• 7 ounces of In Pod Fava Beans have insufficient amounts of Vitamin A
• Both Raw In Pod Fava Beans as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of In Pod Fava Beans have 2.2 times more Manganese, 1.6 times more Phosphorus and 1.6 times more Zinc than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 1.9 times more Iron, 1.3 times more Magnesium, 3.1 times more Potassium, 6.6 times more Selenium and 2.4 times more Sodium than Raw In Pod Fava Beans.
• Both In Pod Fava Beans and Tomato Paste contain similar levels of Calcium and Copper per seven ounces.
• 7 ounces of In Pod Fava Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of In Pod Fava Beans have 1.8 times more Fiber and 1.8 times more Protein than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 1.3 times more Sugars than Raw In Pod Fava Beans.
• Both In Pod Fava Beans and Tomato Paste offer comparable quantities of Energy and Carbohydrate per seven ounces.
• Both Raw In Pod Fava Beans as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.