Comparing Nutrients in 7 ounces French Beans VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
French Beans	22%	5%	73%
Tomato Powder	15%	1%	84%

Macro Nutrients

	French Beans	Tomato Powder	Recommended Dietary Allowance
Energy	23.5% 681kcal	20.7% 599kcal	2900kcal per day for Men 19-50 years
Fat	4.13% 4g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	95% 1.5g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	5.16% 0.88g	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	98% 127g	114% 148g	130g per day for Men 19-50 years
Sugars	NA	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	132% 50g	86% 32.7g	38g per day for Men 19-50 years
Protein	66.7% 37.3g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	French Beans	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	190% 1711μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.5% 1.06mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.7% 0.44mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.3% 1.57mg	149% 7.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.2% 0.8mg	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	198% 792μg	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	10% 9.13mg	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	NA	162% 24.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	80.7% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Beans	Tomato Powder	Recommended Dietary Allowance
Calcium	37% 369mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	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	84.3% 6.75mg	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	89% 373mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	86% 603mg	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	77% 2612mg	112% 3824mg	3400mg per day for Men 19-50 years
Selenium	46.5% 25.6μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	17.7% 266mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.77mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.58% 21.4g	0.16% 6.07g	3700g per day for Men 19-50 years

Nutrient Comparison: French Beans VS Tomato Powder per 7 oz

Compare the macro and micronutrient content in 7 oz of French 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 French Beans vs Tomato Powder:

• 7 ounces of French Beans have 3.3 times more Vitamin B9 than Tomato Powder.
• While 7 oz of Tomato Powder contain more Vitamin A, 1.7 times more Vitamin B1, 3.4 times more Vitamin B2, 4.4 times more Vitamin B3, 4.8 times more Vitamin B5 and 25.4 times more Vitamin C than Raw French Beans.
• Both French Beans and Tomato Powder provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of French Beans have insufficient amounts of Vitamin A
• Both Raw French Beans as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for French Beans vs Tomato Powder:

• 7 ounces of French Beans have 2.4 times more Selenium than Tomato Powder.
• While 7 oz of Tomato Powder contain 2.8 times more Copper, 1.3 times more Iron, 1.6 times more Manganese, 1.5 times more Potassium and 7.4 times more Sodium than Raw French Beans.
• Both French Beans and Tomato Powder contain similar levels of Calcium, Magnesium, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of French Beans have 4.6 times more Fat, 109.3 times more Omega 3, 2.6 times more Omega 6, 1.5 times more Fiber and 1.5 times more Protein than Tomato Powder.
• Both French Beans and Tomato Powder offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6