Comparing Nutrients in 100 calories Stewed Canned Tomatoes VS Boiled Broadbeans

Weight per 100 calories

• Stewed Canned Tomatoes: 385g
• Boiled Broadbeans: 91g

Boiled Broadbeans have 4.2 times more energy per unit of mass than Stewed Canned Ripe Red Tomatoes, which is average in comparison to other foods. Stewed Canned Tomatoes having very low energy density.

Discover which food has more nutrients per 100 calories - Stewed Canned Tomatoes or Boiled Broadbeans ?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Boiled Broadbeans	27%	3%	70%

Macro Nutrients

	Stewed Canned Tomatoes	Boiled Broadbeans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0.72% 0.012g	0.68% 0.011g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 24g	13.7% 18g	130g per day for Men 19-50 years
Sugars	18.7% 13.5g	2.3% 1.65g	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	9.97% 7.23g	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	% 6.27g	NA	g per day for Men 19-50 years
Sucrose	% 0.077g	NA	g per day for Men 19-50 years
Fiber	10% 3.85g	13% 4.9g	38g per day for Men 19-50 years
Protein	6.25% 3.5g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled Broadbeans	Recommended Dietary Allowance
Vitamin A	3.85% 34.6μg	0.1% 0.91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	7.35% 0.088mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	6.22% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.75mg	4.04% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	2.85% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.03% 0.065mg	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	4.8% 19.2μg	23.6% 95μg	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	33.8% 30.4mg	0.3% 0.27mg	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	21.3% 3.2mg	0.12% 0.018mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.7% 9.23μg	2.2% 2.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled Broadbeans	Recommended Dietary Allowance
Calcium	13% 131mg	3.27% 32.7mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	26% 0.24mg	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	64% 5.1mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	9.87% 0.23mg	16.6% 0.38mg	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	11% 77mg	16.2% 114mg	700mg per day for Men 19-50 years
Potassium	23.4% 796mg	7.17% 244mg	3400mg per day for Men 19-50 years
Selenium	4.2% 2.3μg	4.3% 2.36μg	55μg per day for Men 19-50 years
Sodium	56.7% 850mg	0.3% 4.55mg	1500mg per day for Men 19-50 years
Zinc	5.94% 0.65mg	8.35% 0.92mg	11mg per day for Men 19-50 years
Water	9.5% 352g	1.76% 65g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Boiled Broadbeans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Stewed Canned Tomatoes or Boiled Broadbeans ?

Lets compare vitamin content per 100 calories of Stewed Canned Tomatoes vs Boiled Broadbeans :

• 100 calories of Stewed Canned Tomatoes have 38.1 times more Vitamin A, 2 times more Vitamin B1, 1.7 times more Vitamin B2, 4.2 times more Vitamin B3, 3.1 times more Vitamin B5, 111.4 times more Vitamin C, 175.6 times more Vitamin E and 3.5 times more Vitamin K than Boiled Broadbeans .
• While 100 kcal of Boiled Broadbeans contain 4.9 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Broadbeans provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Boiled Broadbeans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Stewed Canned Tomatoes vs Boiled Broadbeans :

• 100 calories of Stewed Canned Tomatoes have 4 times more Calcium, 1.8 times more Copper, 3.8 times more Iron, 3.3 times more Potassium, 187 times more Sodium and 5.4 times more Water than Boiled Broadbeans .
• While 100 kcal of Boiled Broadbeans contain 1.7 times more Manganese, 1.5 times more Phosphorus and 1.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Broadbeans contain similar levels of Magnesium and Selenium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Stewed Canned Tomatoes have 1.3 times more Carbohydrate and 8.2 times more Sugars than Boiled Broadbeans .
• While 100 kcal of Boiled Broadbeans contain 1.3 times more Fiber and 2 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Broadbeans offer comparable quantities of Energy per 100 calories.
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled Broadbeans provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.