Comparing Nutrients in 500 calories Winged BeansVS Tomatoes

Weight per 500 calories

Winged Beans

122g

Tomatoes

2778g

Winged Beans have 22.7 times more energy per 100g than Tomatoes. It has very high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Winged Beans or Tomatoes?

Macros Ratio

Protein Fat Carbs

Winged Beans

27%

34%

39%

Tomatoes

17%

74%

500 kcal ▼

Macro Nutrients

Winged Beansvs Tomatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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20.6%20g

Fat

5.73%5.56g

20 gvs5.56 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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8.8%2.8g

Saturated Fat

2.43%0.78g

2.8 gvs0.78 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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20%0.32g

Omega 3

5.2%0.083g

0.32 gvs0.083 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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29.3%4.97g

Omega 6

13%2.22g

4.97 gvs2.22 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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39.2%51g

Carbohydrate

83%108g

51 gvs108 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

101%73g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs73 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

52.5%38g

≤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]

NA gvs38 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%34.7g

NA gvs34.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0g

NA gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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83.3%31.7g

Fiber

87.7%33.3g

31.7 gvs33.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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64.7%36.2g

Protein

43.7%24.4g

36.2 gvs24.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Winged Beansvs Tomatoes

0%0μg

Vitamin A

130%1167μg

RAE, retinol activity equivalents

0 μgvs1167 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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105%1.26mg

Vitamin B1

85.6%1.03mg

Thiamine

1.26 mgvs1.03 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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42.3%0.55mg

Vitamin B2

40.6%0.53mg

Riboflavin

0.55 mgvs0.53 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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23.6%3.78mg

Vitamin B3

103%16.5mg

Niacin, nicotinic acid, niacinamide

3.78 mgvs16.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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19.4%0.97mg

Vitamin B5

49.4%2.47mg

Pantothenic acid

0.97 mgvs2.47 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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16.5%0.21mg

Vitamin B6

171%2.22mg

Pyridoxine

0.21 mgvs2.22 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

43.4%13μg

Biotin

NA μgvs13 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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13.8%55μg

Vitamin B9

104%417μg

Folates and Folic Acid

55 μgvs417 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

423%381mg

Ascorbic acid

0 mgvs381 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

100%15mg

Tocopherols and Tocotrienols

NA mgvs15 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

183%219μg

Phytomenadione or phylloquinone

NA μgvs219 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Winged Beansvs Tomatoes

53.8%538mg

Calcium

27.8%278mg

538 mgvs278 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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391%3.52mg

Copper

182%1.64mg

3.52 mgvs1.64 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

1.6%64μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs64 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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205%16.4mg

Iron

94%7.5mg

16.4 mgvs7.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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52%219mg

Magnesium

72.8%306mg

219 mgvs306 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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198%4.55mg

Manganese

138%3.17mg

4.55 mgvs3.17 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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78.8%551mg

Phosphorus

95%667mg

551 mgvs667 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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35%1194mg

Potassium

194%6583mg

1194 mgvs6583 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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18.2%10μg

Selenium

0%0μg

10 μgvs0 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.1%46.5mg

Sodium

9.26%139mg

46.5 mgvs139 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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49.8%5.48mg

Zinc

43%4.72mg

5.48 mgvs4.72 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.28%10g

Water

71%2626g

10 gvs2626 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Winged Beans vs Tomatoes:

Raw Winged Beans have 1.2 times more Vitamin B1 than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain more Vitamin A, 4.4 times more Vitamin B3, 2.5 times more Vitamin B5, 10.4 times more Vitamin B6, 7.6 times more Vitamin B9 and more Vitamin C than Raw Winged Beans.
Both Raw Winged Beans and Raw Ripe Red Tomatoes have similar amounts of Vitamin B2 per 500 kcal.
Both Raw Winged Beans as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Winged Beans vs Tomatoes:

Raw Winged Beans have 1.9 times more Calcium, 2.1 times more Copper, 2.2 times more Iron, 1.4 times more Manganese and more Selenium than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 1.4 times more Magnesium, 5.5 times more Potassium, 3 times more Sodium and 257.5 times more Water than Raw Winged Beans.
Both Raw Winged Beans and Raw Ripe Red Tomatoes have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Winged Beans have 3.6 times more Fat, 3.6 times more Saturated Fat, 3.8 times more Omega 3, 2.2 times more Omega 6 and 1.5 times more Protein than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 2.1 times more Carbohydrate than Raw Winged Beans.
Both Raw Winged Beans and Raw Ripe Red Tomatoes have similar amounts of Energy and Fiber per 500 kcal.
Both Raw Winged Beans as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Winged BeansVS Boiled Winged BeansTomatoesVS Boiled Winged BeansWinged BeansVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 500 calories Winged BeansVS Tomatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Winged Beans or Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: