Comparing Nutrients in 100 grams Stewed Canned Tomatoes VS Yardlong Beans

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Yardlong Beans	27%	3%	70%

Macro Nutrients

	Stewed Canned Tomatoes	Yardlong Beans	Recommended Dietary Allowance
Energy	0.9% 26kcal	12% 347kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	47.6% 62g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	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	2.6% 1.88g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.02g	NA	g per day for Men 19-50 years
Fiber	2.63% 1g	29% 11g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	43.4% 24.3g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Yardlong Beans	Recommended Dietary Allowance
Vitamin A	1% 9μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.46% 0.71mg	13.5% 2.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	28.5% 0.37mg	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	1.25% 5μg	165% 658μg	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	8.78% 7.9mg	1.78% 1.6mg	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	5.53% 0.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Yardlong Beans	Recommended Dietary Allowance
Calcium	3.4% 34mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	98% 0.88mg	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	16.6% 1.33mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	80.5% 338mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	69% 1.6mg	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	2.86% 20mg	80% 559mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	34% 1157mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	15% 8.2μg	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	2.47% 92g	0.23% 8.43g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Yardlong Beans per 100 g

Compare the macro and micronutrient content in 100 g of Stewed Canned Tomatoes versus 100 g of Yardlong Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Stewed Canned Tomatoes vs Yardlong Beans:

• 100 grams of Stewed Canned Tomatoes have 4.9 times more Vitamin C than Yardlong Beans.
• While 100 g of Raw Yardlong Beans contain 19.3 times more Vitamin B1, 6.7 times more Vitamin B2, 3 times more Vitamin B3, 13.7 times more Vitamin B5, 21.8 times more Vitamin B6 and 131.6 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• 100 grams of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 100 grams of Yardlong Beans have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Yardlong Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Stewed Canned Tomatoes vs Yardlong Beans:

• 100 grams of Stewed Canned Tomatoes have 13 times more Sodium and 10.9 times more Water than Yardlong Beans.
• While 100 g of Raw Yardlong Beans contain 4.1 times more Calcium, 7.8 times more Copper, 6.5 times more Iron, 28.2 times more Magnesium, 26.9 times more Manganese, 28 times more Phosphorus, 5.6 times more Potassium, 13.7 times more Selenium and 20.6 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 100 grams of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Yardlong Beans contain 13.3 times more Energy, 86 times more Omega 3, 10 times more Carbohydrate, 11 times more Fiber and 26.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 100 grams of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Yardlong Beans provide inadequate amounts of Omega 6 in 100 grams.