Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Boiled Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled Broadbeans	27%	3%	70%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Broadbeans	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	7.53% 218kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	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	6.12% 7.96g	30% 39g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	5% 3.6g	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	3.6% 2.6g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Broadbeans	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	6.23% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	11% 0.14mg	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	6.45% 25.8μg	51.6% 206μg	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	50.3% 45.2mg	0.66% 0.6mg	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	7.4% 1.1mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	4.8% 5.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled Broadbeans	Recommended Dietary Allowance
Calcium	2.2% 22mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	57% 0.51mg	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	17% 1.35mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	36.3% 0.84mg	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	7.94% 55.6mg	35.4% 248mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	18.2% 2mg	11mg per day for Men 19-50 years
Water	5.06% 187g	3.84% 142g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Boiled Broadbeans :

• Cooked Ripe Red Tomatoes have 24 times more Vitamin A, 76 times more Vitamin C and 28 times more Vitamin E than Boiled Broadbeans .
• While Boiled Broadbeans contain 2.7 times more Vitamin B1, 4 times more Vitamin B2, 1.3 times more Vitamin B3 and 8 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Broadbeans have similar amounts of Vitamin B5, Vitamin B6 and Vitamin K per 7 oz.
• Both Cooked Ripe Red Tomatoes as well as Boiled Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Boiled Broadbeans :

• Cooked Ripe Red Tomatoes have 1.3 times more Water than Boiled Broadbeans .
• While Boiled Broadbeans contain 3.3 times more Calcium, 3.5 times more Copper, 2.2 times more Iron, 4.8 times more Magnesium, 4 times more Manganese, 4.5 times more Phosphorus, 5.2 times more Selenium and 7.2 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Broadbeans have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Ripe Red Tomatoes have 1.4 times more Sugars than Boiled Broadbeans .
• While Boiled Broadbeans contain 6.1 times more Energy, 4.9 times more Carbohydrate, 7.7 times more Fiber and 8 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Boiled Broadbeans have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.