Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Boiled Young Winged Bean with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Boiled Young Winged Bean with Salt	53%	15%	32%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Boiled Young Winged Bean with Salt	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.53% 7.2g	4.9% 6.37g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	2.45% 1.37g	19% 10.5g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Boiled Young Winged Bean with Salt	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	12.5% 0.16mg	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	4.47% 18μg	17.4% 69.5μg	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	13.7% 12.3mg	21.6% 19.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Boiled Young Winged Bean with Salt	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	8.16% 0.073mg	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	6.45% 0.52mg	27% 2.16mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	13.6% 0.31mg	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	3.97% 27.8mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	5.05% 187g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Boiled Young Winged Bean with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Tomatoes with Green Chilies versus 7 oz of Boiled Young Winged Bean with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Tomatoes with Green Chilies vs Boiled Young Winged Bean with Salt:

• 7 ounces of Canned Tomatoes with Green Chilies have 5 times more Vitamin A, 3.6 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled Young Winged Bean with Salt.
• While 7 oz of Boiled and Drained Young Winged Bean with Salt contain 2.5 times more Vitamin B1, 3.8 times more Vitamin B2, 3.9 times more Vitamin B9 and 1.6 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Boiled Young Winged Bean with Salt provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 7 ounces of Boiled Young Winged Bean with Salt have insufficient amounts of Vitamin A and Vitamin B5
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained Young Winged Bean with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Tomatoes with Green Chilies vs Boiled Young Winged Bean with Salt:

• 7 ounces of Canned Tomatoes with Green Chilies have 2.4 times more Copper and 1.7 times more Sodium than Boiled Young Winged Bean with Salt.
• While 7 oz of Boiled and Drained Young Winged Bean with Salt contain 3.1 times more Calcium, 4.2 times more Iron, 2.7 times more Magnesium, 1.8 times more Phosphorus, 2.6 times more Potassium, 2.8 times more Selenium and 2.2 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Boiled Young Winged Bean with Salt contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Young Winged Bean with Salt contain 7.7 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Boiled Young Winged Bean with Salt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained Young Winged Bean with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.