Comparing Nutrients in 7 ounces Tomatoes VS Boiled Large Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled Large Lima Beans	26%	3%	71%

Macro Nutrients

	Tomatoes	Boiled Large Lima Beans	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	1.38% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	32% 41.4g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	7.94% 5.75g	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	3.75% 2.7g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	36.6% 14g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Large Lima Beans	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	16.7% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	41% 165μg	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	30.2% 27mg	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	7.14% 1.07mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Large Lima Beans	Recommended Dietary Allowance
Calcium	2% 20mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	52% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	0.11% 4.37μg	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	6.7% 0.54mg	59.3% 4.74mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	44.5% 1.02mg	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	6.8% 47.6mg	31.5% 220mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	29.7% 1008mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	5.07% 188g	3.74% 138g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Boiled Large Lima Beans:

• Raw Ripe Red Tomatoes have more Vitamin A, 1.4 times more Vitamin B3, more Vitamin C, 3 times more Vitamin E and 4 times more Vitamin K than Boiled Large Lima Beans.
• While Boiled Large Lima Beans contain 4.4 times more Vitamin B1, 2.9 times more Vitamin B2, 4.7 times more Vitamin B5, 2 times more Vitamin B6 and 5.5 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Boiled Large Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Boiled Large Lima Beans:

• Raw Ripe Red Tomatoes have 1.4 times more Water than Boiled Large Lima Beans.
• While Boiled Large Lima Beans contain 1.7 times more Calcium, 4 times more Copper, 8.9 times more Iron, 3.9 times more Magnesium, 4.5 times more Manganese, 4.6 times more Phosphorus, 2.1 times more Potassium, more Selenium and 5.6 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Boiled Large Lima Beans have insufficient amounts of Fluoride in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Large Lima Beans contain 6.4 times more Energy, 17.3 times more Omega 3, 5.4 times more Carbohydrate, 5.8 times more Fiber and 8.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled Large Lima Beans have similar amounts of Sugars per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Boiled Large Lima Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.