Comparing Nutrients in 7 ounces Broadbeans VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Broadbeans	30%	4%	66%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Broadbeans	Tomato Powder	Recommended Dietary Allowance
Energy	23.3% 677kcal	20.7% 599kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.04g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	1.58% 0.5g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	6.8% 1.15g	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	89% 116g	114% 148g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	131% 49.6g	86% 32.7g	38g per day for Men 19-50 years
Protein	93% 52g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Broadbeans	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	190% 1711μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.62mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.7% 1.94mg	149% 7.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	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	210% 839μg	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	3.1% 2.78mg	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	0.66% 0.099mg	162% 24.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	80.7% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broadbeans	Tomato Powder	Recommended Dietary Allowance
Calcium	20.4% 204mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	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	166% 13.3mg	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	91% 381mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	140% 3.23mg	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	119% 835mg	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	62% 2108mg	112% 3824mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	17.7% 266mg	1500mg per day for Men 19-50 years
Zinc	56.6% 6.23mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.59% 21.8g	0.16% 6.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Broadbeans VS Tomato Powder per 7 oz

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

• 7 ounces of Broadbeans have 3.5 times more Vitamin B9 than Tomato Powder.
• While 7 oz of Tomato Powder contain 287.3 times more Vitamin A, 1.6 times more Vitamin B1, 2.3 times more Vitamin B2, 3.2 times more Vitamin B3, 3.9 times more Vitamin B5, 83.4 times more Vitamin C, 245 times more Vitamin E and 5.4 times more Vitamin K than Raw Broadbeans .
• Both Broadbeans and Tomato Powder provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Broadbeans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Broadbeans as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broadbeans vs Tomato Powder:

• 7 ounces of Broadbeans have 1.5 times more Iron, 1.4 times more Phosphorus, 1.5 times more Selenium and 1.8 times more Zinc than Tomato Powder.
• While 7 oz of Tomato Powder contain 1.6 times more Calcium, 1.5 times more Copper, 1.8 times more Potassium and 10.3 times more Sodium than Raw Broadbeans .
• Both Broadbeans and Tomato Powder contain similar levels of Magnesium and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broadbeans have 6.6 times more Omega 3, 3.4 times more Omega 6, 1.5 times more Fiber and 2 times more Protein than Tomato Powder.
• While 7 oz of Tomato Powder contain 1.3 times more Carbohydrate and 7.7 times more Sugars than Raw Broadbeans .
• Both Broadbeans and Tomato Powder offer comparable quantities of Energy per seven ounces.
• 7 ounces of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6