Comparing Nutrients in 100 grams Young Lima Beans VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Young Lima Beans	24%	7%	69%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Young Lima Beans	Tomato Paste	Recommended Dietary Allowance
Energy	3.9% 113kcal	2.83% 82kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	14.5% 19g	130g per day for Men 19-50 years
Sugars	2.04% 1.48g	16.8% 12g	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	8.07% 5.85g	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	% 5.75g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	13% 4.9g	10.8% 4.1g	38g per day for Men 19-50 years
Protein	12.2% 6.84g	7.7% 4.32g	56g per day for Men 19-50 years

Vitamins

	Young Lima Beans	Tomato Paste	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	8.44% 76μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.92% 0.1mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.94% 0.25mg	2.84% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	16.6% 0.22mg	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	8.5% 34μg	3% 12μg	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	26% 23.4mg	24.3% 22mg	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	2.13% 0.32mg	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	9.5% 11.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Lima Beans	Tomato Paste	Recommended Dietary Allowance
Calcium	3.4% 34mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	40.6% 0.37mg	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	39.3% 3.14mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	13% 0.3mg	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	19.4% 136mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	3.27% 1.8μg	9.64% 5.3μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	5.73% 0.63mg	11mg per day for Men 19-50 years
Water	1.9% 70.2g	2% 73.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Lima Beans VS Tomato Paste per 100 g

Compare the macro and micronutrient content in 100 g of Young Lima Beans versus 100 g of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Young Lima Beans vs Tomato Paste:

• 100 grams of Young Lima Beans have 3.6 times more Vitamin B1, 1.7 times more Vitamin B5 and 2.8 times more Vitamin B9 than Tomato Paste.
• While 100 g of Canned Tomato Paste contain 7.6 times more Vitamin A, 1.5 times more Vitamin B2, 2.1 times more Vitamin B3, 13.4 times more Vitamin E and 2 times more Vitamin K than Raw Young Lima Beans.
• Both Young Lima Beans and Tomato Paste provide similar amounts of Vitamin B6 and Vitamin C per 100 grams.
• 100 grams of Young Lima Beans have insufficient amounts of Vitamin A
• Both Raw Young Lima Beans as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Young Lima Beans vs Tomato Paste:

• 100 grams of Young Lima Beans have 1.4 times more Magnesium, 4 times more Manganese, 1.6 times more Phosphorus and 1.2 times more Zinc than Tomato Paste.
• While 100 g of Canned Tomato Paste contain 2.2 times more Potassium, 2.9 times more Selenium and 7.4 times more Sodium than Raw Young Lima Beans.
• Both Young Lima Beans and Tomato Paste contain similar levels of Calcium, Copper and Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Young Lima Beans have 1.4 times more Energy, 19.4 times more Omega 3 and 1.6 times more Protein than Tomato Paste.
• While 100 g of Canned Tomato Paste contain 8.2 times more Sugars than Raw Young Lima Beans.
• Both Young Lima Beans and Tomato Paste offer comparable quantities of Carbohydrate and Fiber per 100 grams.
• 100 grams of Tomato Paste provide inadequate amounts of Omega 3
• Both Raw Young Lima Beans as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in 100 grams.