Comparing Nutrients in 100 grams Cooked Ripe Red Tomatoes VS Large Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Large Lima Beans	25%	2%	73%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Large Lima Beans	Recommended Dietary Allowance
Energy	0.62% 18kcal	11.7% 338kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.71% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	5.94% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	1.26% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4g	48.8% 63.4g	130g per day for Men 19-50 years
Sugars	3.43% 2.5g	11.7% 8.5g	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	1.8% 1.3g	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	% 1.18g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.84% 0.7g	50% 19g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	38.3% 21.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Large Lima Beans	Recommended Dietary Allowance
Vitamin A	2.67% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.33% 0.53mg	9.6% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	39.4% 0.51mg	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	3.25% 13μg	99% 395μg	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	25.3% 23mg	0% 0mg	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	3.73% 0.56mg	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Large Lima Beans	Recommended Dietary Allowance
Calcium	1.1% 11mg	8.1% 81mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	82.2% 0.74mg	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	8.5% 0.68mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	53.3% 224mg	420mg per day for Men 19-50 years
Manganese	4.57% 0.11mg	72.7% 1.67mg	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	4% 28mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	50.7% 1724mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	25.7% 2.83mg	11mg per day for Men 19-50 years
Water	2.55% 94g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Ripe Red Tomatoes vs Large Lima Beans:

• Cooked Ripe Red Tomatoes have more Vitamin A and more Vitamin C than Raw Large Lima Beans.
• While Raw Large Lima Beans contain 14.1 times more Vitamin B1, 9.2 times more Vitamin B2, 2.9 times more Vitamin B3, 10.5 times more Vitamin B5, 6.5 times more Vitamin B6, 30.4 times more Vitamin B9, 1.3 times more Vitamin E and 2.1 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Large Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Ripe Red Tomatoes vs Large Lima Beans:

• Cooked Ripe Red Tomatoes have 9.3 times more Water than Raw Large Lima Beans.
• While Raw Large Lima Beans contain 7.4 times more Calcium, 9.9 times more Copper, 11 times more Iron, 24.9 times more Magnesium, 15.9 times more Manganese, 13.8 times more Phosphorus, 7.9 times more Potassium, 14.4 times more Selenium, 1.6 times more Sodium and 20.2 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 100 grams:

• Raw Large Lima Beans contain 18.8 times more Energy, 47.5 times more Omega 3, 5.1 times more Omega 6, 15.8 times more Carbohydrate, 3.4 times more Sugars, 27.1 times more Fiber and 22.6 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Large Lima Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.