Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Boiled Thin Seeded Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled Thin Seeded Lima Beans	25%	3%	72%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Thin Seeded Lima Beans	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	1.37% 0.23g	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	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	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	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	40.2% 15.3g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Thin Seeded Lima Beans	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	8.2% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	18.7% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	12% 0.15mg	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	74.4% 298μg	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% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled Thin Seeded Lima Beans	Recommended Dietary Allowance
Calcium	2.2% 22mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	47.4% 0.43mg	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	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	50.5% 1.16mg	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	36% 252mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	23.4% 796mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	5.06% 187g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Boiled Thin Seeded Lima Beans:

• Cooked Ripe Red Tomatoes have more Vitamin A and more Vitamin C than Boiled Thin Seeded Lima Beans.
• While Boiled Thin Seeded Lima Beans contain 4.5 times more Vitamin B1, 2.5 times more Vitamin B2, 3.7 times more Vitamin B5 and 11.5 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Thin Seeded Lima Beans have similar amounts of Vitamin B3 and Vitamin B6 per 7 oz.
• Both Cooked Ripe Red Tomatoes as well as Boiled Thin Seeded Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Boiled Thin Seeded Lima Beans:

• Cooked Ripe Red Tomatoes have 1.4 times more Water than Boiled Thin Seeded Lima Beans.
• While Boiled Thin Seeded Lima Beans contain 2.6 times more Calcium, 2.9 times more Copper, 3.5 times more Iron, 5.9 times more Magnesium, 5.6 times more Manganese, 4.5 times more Phosphorus, 1.8 times more Potassium, 9.8 times more Selenium and 7.4 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Boiled Thin Seeded Lima Beans contain 7 times more Energy, 26 times more Omega 3, 5.8 times more Carbohydrate, 11 times more Fiber and 8.5 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Boiled Thin Seeded Lima Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.