Comparing Nutrients in 100 grams Tomato Puree VS Boiled Yambean

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Boiled Yambean	7%	2%	91%

Macro Nutrients

	Tomato Puree	Boiled Yambean	Recommended Dietary Allowance
Energy	1.3% 38kcal	1.3% 38kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	NA	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.9% 9g	6.8% 8.8g	130g per day for Men 19-50 years
Sugars	6.66% 4.83g	NA	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	3.3% 2.38g	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	% 2.45g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5% 1.9g	NA	38g per day for Men 19-50 years
Protein	2.95% 1.65g	1.3% 0.72g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Boiled Yambean	Recommended Dietary Allowance
Vitamin A	2.9% 26μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.1% 0.025mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	2.15% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.16% 1.47mg	1.2% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	2.42% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.7% 0.13mg	3.08% 0.04mg	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	2.75% 11μg	2% 8μg	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	11.8% 10.6mg	15.7% 14mg	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	13% 1.97mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Boiled Yambean	Recommended Dietary Allowance
Calcium	1.8% 18mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	5.1% 0.046mg	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	22.3% 1.78mg	7.13% 0.57mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	7.35% 0.17mg	2.48% 0.057mg	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	5.7% 40mg	2.3% 16mg	700mg per day for Men 19-50 years
Potassium	13% 439mg	3.97% 135mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	1.87% 28mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	1.36% 0.15mg	11mg per day for Men 19-50 years
Water	2.38% 88g	2.43% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Boiled Yambean per 100 g

Compare the macro and micronutrient content in 100 g of Tomato Puree versus 100 g of Boiled Yambean to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tomato Puree vs Boiled Yambean :

• 100 grams of Tomato Puree have 26 times more Vitamin A, 1.5 times more Vitamin B1, 2.9 times more Vitamin B2, 7.7 times more Vitamin B3, 3.6 times more Vitamin B5, 3.2 times more Vitamin B6 and 1.4 times more Vitamin B9 than Boiled Yambean .
• While 100 g of Boiled and Drained Yambean contain 1.3 times more Vitamin C than Canned Tomato Puree.
• 100 grams of Boiled Yambean have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Canned Tomato Puree as well as Boiled and Drained Yambean have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tomato Puree vs Boiled Yambean :

• 100 grams of Tomato Puree have 6.2 times more Copper, 3.1 times more Iron, 2.1 times more Magnesium, 3 times more Manganese, 2.5 times more Phosphorus, 3.3 times more Potassium and 2.4 times more Zinc than Boiled Yambean .
• Both Tomato Puree and Boiled Yambean contain similar levels of Water per 100 grams.
• 100 grams of Boiled Yambean lack sufficient amounts of Zinc
• Both Canned Tomato Puree as well as Boiled and Drained Yambean lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomato Puree have 2.3 times more Protein than Boiled Yambean .
• Both Tomato Puree and Boiled Yambean offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Boiled Yambean provide inadequate amounts of Protein
• Both Canned Tomato Puree as well as Boiled and Drained Yambean provide inadequate amounts of Energy in 100 grams.