Comparing Nutrients in 7 ounces Young Lima Beans VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Young Lima Beans	24%	7%	69%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Young Lima Beans	Tomato Paste	Recommended Dietary Allowance
Energy	7.73% 224kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	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	30.8% 40g	29% 37.5g	130g per day for Men 19-50 years
Sugars	4.05% 2.94g	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	25.6% 9.72g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	24.2% 13.6g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	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	36% 0.43mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	17% 67.5μg	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	51.6% 46.4mg	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	4.23% 0.64mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Lima Beans	Tomato Paste	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	78% 6.23mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	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	38.6% 270mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	27.3% 927mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	3.77% 139g	3.94% 146g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Young Lima Beans have 3.6 times more Vitamin B1, 1.7 times more Vitamin B5 and 2.8 times more Vitamin B9 than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 7.6 times more Vitamin A, 1.5 times more Vitamin B2, 2.1 times more Vitamin B3, 13.4 times more Vitamin E and 2 times more Vitamin K than Raw Young Lima Beans.
• Both Young Lima Beans and Tomato Paste provide similar amounts of Vitamin B6 and Vitamin C per seven ounces.
• 7 ounces of Young Lima Beans have insufficient amounts of Vitamin A
• Both Raw 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 Young Lima Beans vs Tomato Paste:

• 7 ounces of Young Lima Beans have 1.4 times more Magnesium, 4 times more Manganese, 1.6 times more Phosphorus and 1.2 times more Zinc than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 2.2 times more Potassium, 2.9 times more Selenium and 7.4 times more Sodium than Raw Young Lima Beans.
• Both Young Lima Beans and Tomato Paste contain similar levels of Calcium, Copper and Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Young Lima Beans have 1.4 times more Energy, 19.4 times more Omega 3 and 1.6 times more Protein than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 8.2 times more Sugars than Raw Young Lima Beans.
• Both Young Lima Beans and Tomato Paste offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3
• Both Raw Young Lima Beans as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in seven ounces.