Comparing Nutrients in 100 grams Boiled Hyacinth-Young beans with Salt VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Hyacinth-Young beans with Salt	23%	5%	72%
Tomatoes	17%	9%	74%

Macro Nutrients

	Boiled Hyacinth-Young beans with Salt	Tomatoes	Recommended Dietary Allowance
Energy	1.72% 50kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.088% 0.028g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.012% 0.002g	0.47% 0.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.08% 9.2g	3% 3.9g	130g per day for Men 19-50 years
Sugars	NA	3.63% 2.63g	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	1.9% 1.37g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	3.16% 1.2g	38g per day for Men 19-50 years
Protein	5.27% 2.95g	1.57% 0.88g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth-Young beans with Salt	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	4.67% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.67% 0.056mg	3.1% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.77% 0.088mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3% 0.48mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.06% 0.053mg	1.8% 0.089mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.77% 0.023mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1.56% 0.47μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.8% 47μg	3.75% 15μg	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	5.67% 5.1mg	15.2% 13.7mg	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	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hyacinth-Young beans with Salt	Tomatoes	Recommended Dietary Allowance
Calcium	4.1% 41mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	5.33% 0.048mg	6.56% 0.059mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.058% 2.3μg	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	9.5% 0.76mg	3.38% 0.27mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	4.96% 0.11mg	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% 49mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	16% 238mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	3.45% 0.38mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.35% 87g	2.55% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Hyacinth-Young beans with Salt vs Tomatoes:

• Boiled and Drained Hyacinth-Young beans with Salt have 1.5 times more Vitamin B1, 4.6 times more Vitamin B2 and 3.1 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 6 times more Vitamin A, 1.7 times more Vitamin B5, 3.5 times more Vitamin B6 and 2.7 times more Vitamin C than Boiled and Drained Hyacinth-Young beans with Salt.
• Both Boiled and Drained Hyacinth-Young beans with Salt and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 per 100 g.
• Both Boiled and Drained Hyacinth-Young beans with Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Hyacinth-Young beans with Salt vs Tomatoes:

• Boiled and Drained Hyacinth-Young beans with Salt have 4.1 times more Calcium, 2.8 times more Iron, 3.8 times more Magnesium, 1.8 times more Manganese, 2 times more Phosphorus, more Selenium, 47.6 times more Sodium and 2.2 times more Zinc than Raw Ripe Red Tomatoes.
• Both Boiled and Drained Hyacinth-Young beans with Salt and Raw Ripe Red Tomatoes have similar amounts of Copper, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Hyacinth-Young beans with Salt have 2.8 times more Energy, 2.4 times more Carbohydrate and 3.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Boiled and Drained Hyacinth-Young beans with Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.