Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Boiled Winged Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled Winged Beans with Salt	27%	34%	39%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Winged Beans with Salt	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	5.1% 1.64g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	17% 2.9g	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	23% 29.6g	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	NA	38g per day for Men 19-50 years
Protein	3.37% 1.9g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Winged Beans with Salt	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	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	7.17% 0.093mg	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	4.96% 20μg	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 Winged Beans with Salt	Recommended Dietary Allowance
Calcium	2.2% 22mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	170% 1.53mg	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	107% 8.6mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	103% 2.38mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	33% 494mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	5.06% 187g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Boiled Winged Beans with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Ripe Red Tomatoes versus 7 oz of Boiled Winged Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Boiled Winged Beans with Salt:

• 7 ounces of Cooked Ripe Red Tomatoes have more Vitamin A, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Boiled Winged Beans with Salt.
• While 7 oz of Boiled Winged Beans with Salt contain 8.2 times more Vitamin B1, 5.9 times more Vitamin B2 and 1.6 times more Vitamin B3 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Winged Beans with Salt provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 7 ounces of Boiled Winged Beans with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Ripe Red Tomatoes as well as Boiled Winged Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Boiled Winged Beans with Salt:

• 7 ounces of Cooked Ripe Red Tomatoes have 1.4 times more Water than Boiled Winged Beans with Salt.
• While 7 oz of Boiled Winged Beans with Salt contain 12.9 times more Calcium, 10.3 times more Copper, 6.4 times more Iron, 6 times more Magnesium, 11.4 times more Manganese, 5.5 times more Phosphorus, 1.3 times more Potassium, 5.8 times more Selenium, 22.6 times more Sodium and 10.3 times more Zinc than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Winged Beans with Salt contain 8.2 times more Energy, 53.1 times more Fat, 55 times more Saturated Fat, 47 times more Omega 3, 34.7 times more Omega 6, 3.7 times more Carbohydrate and 11.2 times more Protein than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein