Comparing Nutrients in 7 ounces Boiled Fordhook Frozen Young Lima Beans VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Boiled Fordhook Frozen Young Lima Beans	23%	3%	74%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Boiled Fordhook Frozen Young Lima Beans	Tomato Paste	Recommended Dietary Allowance
Energy	7.05% 204kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	6.57% 0.11g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	29.5% 38.3g	29% 37.5g	130g per day for Men 19-50 years
Sugars	3.67% 2.66g	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	0.57% 0.42g	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	% 0g	% 11.4g	g per day for Men 19-50 years
Sucrose	% 2.24g	% 0.6g	g per day for Men 19-50 years
Fiber	27.7% 10.5g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	21.5% 12g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Fordhook Frozen Young Lima Beans	Tomato Paste	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.12mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.47% 0.32mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	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	10.4% 41.7μg	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	28.2% 25.4mg	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	3.84% 0.58mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.43% 10μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Fordhook Frozen Young Lima Beans	Tomato Paste	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	37.5% 0.34mg	80.5% 0.72mg	0.9mg per day for Men 19-50 years
Fluoride	0.35% 14μg	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	45% 3.6mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	56% 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	27.5% 192mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	17.7% 603mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	3.9% 145g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Fordhook Frozen Young Lima Beans VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Fordhook Frozen Young Lima 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 Boiled Fordhook Frozen Young Lima Beans vs Tomato Paste:

• 7 ounces of Boiled Fordhook Frozen Young Lima Beans have 1.2 times more Vitamin B1 and 1.8 times more Vitamin B9 than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 7.6 times more Vitamin A, 2.5 times more Vitamin B2, 2.9 times more Vitamin B3, 1.8 times more Vitamin B6, 1.7 times more Vitamin C, 14.8 times more Vitamin E and 2.2 times more Vitamin K than Boiled and Drained Fordhook Frozen Young Lima Beans.
• Both Boiled Fordhook Frozen Young Lima Beans and Tomato Paste provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Boiled Fordhook Frozen Young Lima Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Fordhook Frozen Young Lima 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 Boiled Fordhook Frozen Young Lima Beans vs Tomato Paste:

• 7 ounces of Boiled Fordhook Frozen Young Lima Beans have 2.1 times more Manganese than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 2.1 times more Copper, 1.6 times more Iron, 3.3 times more Potassium and 8.8 times more Selenium than Boiled and Drained Fordhook Frozen Young Lima Beans.
• Both Boiled Fordhook Frozen Young Lima Beans and Tomato Paste contain similar levels of Calcium, Magnesium, Phosphorus, Sodium and Zinc per seven ounces.
• 7 ounces of Boiled Fordhook Frozen Young Lima Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Fordhook Frozen Young Lima Beans have 1.3 times more Energy, 7.6 times more Omega 3, 1.3 times more Fiber and 1.4 times more Protein than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 9.1 times more Sugars and 27.9 times more Fructose than Boiled and Drained Fordhook Frozen Young Lima Beans.
• Both Boiled Fordhook Frozen Young Lima Beans and Tomato Paste offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3
• Both Boiled and Drained Fordhook Frozen Young Lima Beans as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in seven ounces.