Comparing Nutrients in 100 calories Boiled Baby Frozen Young Lima Beans VS Stewed Canned Tomatoes

Weight per 100 calories

• Boiled Baby Frozen Young Lima Beans: 95g
• Stewed Canned Tomatoes: 385g

Boiled Baby Frozen Young Lima Beans have 4 times more energy per 100g than Stewed Canned Tomatoes. It has average energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Boiled Baby Frozen Young Lima Beans or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Baby Frozen Young Lima Beans	25%	3%	72%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Boiled Baby Frozen Young Lima Beans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.29g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	0.72% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.093g	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.2% 18.5g	18.3% 24g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	18.7% 13.5g	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	9.97% 7.23g	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	% 6.27g	g per day for Men 19-50 years
Sucrose	NA	% 0.077g	g per day for Men 19-50 years
Fiber	12% 4.57g	10% 3.85g	38g per day for Men 19-50 years
Protein	11.3% 6.33g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Baby Frozen Young Lima Beans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.85% 7.6μg	3.85% 34.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.56% 0.067mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.6% 0.73mg	17% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.37% 0.17mg	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.42% 0.11mg	5.03% 0.065mg	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	3.8% 15.2μg	4.8% 19.2μg	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	6.14% 5.52mg	33.8% 30.4mg	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	4.06% 0.61mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.95μg	7.7% 9.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Baby Frozen Young Lima Beans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	2.67% 26.7mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	48% 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	23.3% 1.87mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	12.7% 53.3mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.77mg	9.87% 0.23mg	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	15.2% 107mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	23.4% 796mg	3400mg per day for Men 19-50 years
Selenium	2.94% 1.6μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	1.84% 27.6mg	56.7% 850mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	5.94% 0.65mg	11mg per day for Men 19-50 years
Water	1.86% 69g	9.5% 352g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Baby Frozen Young Lima Beans vs Stewed Canned Tomatoes:

• Boiled and Drained Baby Frozen Young Lima Beans have 1.7 times more Vitamin B6 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 4.5 times more Vitamin A, 2.7 times more Vitamin B1, 2.6 times more Vitamin B2, 3.7 times more Vitamin B3, 2.6 times more Vitamin B5, 1.3 times more Vitamin B9, 5.5 times more Vitamin C, 5.2 times more Vitamin E and 1.9 times more Vitamin K than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Baby Frozen Young Lima Beans vs Stewed Canned Tomatoes:

• Boiled and Drained Baby Frozen Young Lima Beans have 3.4 times more Manganese and 1.4 times more Phosphorus than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 4.9 times more Calcium, 2.3 times more Copper, 2.7 times more Iron, 2 times more Potassium, 1.4 times more Selenium, 30.8 times more Sodium and 5.1 times more Water than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans and Stewed Canned Ripe Red Tomatoes have similar amounts of Magnesium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Baby Frozen Young Lima Beans have 3.9 times more Omega 3 and 1.8 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3 times more Omega 6, 1.3 times more Carbohydrate and 10.4 times more Sugars than Boiled and Drained Baby Frozen Young Lima Beans.
• Both Boiled and Drained Baby Frozen Young Lima Beans and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy and Fiber per 100 kcal.
• Both Boiled and Drained Baby Frozen Young Lima Beans as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.