Comparing Nutrients in 100 calories Navy Beans VS Cooked Ripe Red Tomatoes

Weight per 100 calories

• Navy Beans: 29.7g
• Cooked Ripe Red Tomatoes: 556g

Navy Beans have 18.7 times more energy per 100g than Cooked Ripe Red Tomatoes. It has high energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Navy Beans or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Navy Beans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	9.98% 0.16g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	17% 22.3g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	19% 14g	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	0% 0g	10% 7.28g	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	% 0.062g	% 6.56g	g per day for Men 19-50 years
Sucrose	% 0.99g	% 0g	g per day for Men 19-50 years
Fiber	12% 4.54g	10.2% 3.9g	38g per day for Men 19-50 years
Protein	12% 6.63g	9.42% 5.28g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	15% 133μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.74% 0.049mg	9.4% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	33.8% 0.44mg	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	27% 108μg	18% 72.2μg	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	NA	141% 127mg	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	0.04% 0.006mg	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.62% 0.74μg	13% 15.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	4.36% 43.6mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	27.5% 0.25mg	46.3% 0.42mg	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	20.4% 1.63mg	47.2% 3.78mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	18.3% 0.42mg	25.4% 0.58mg	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	17.3% 121mg	22.2% 156mg	700mg per day for Men 19-50 years
Potassium	10.3% 352mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.099% 1.5mg	4.07% 61mg	1500mg per day for Men 19-50 years
Zinc	9.85% 1.1mg	7.07% 0.78mg	11mg per day for Men 19-50 years
Water	0.097% 3.6g	14% 524g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Navy Beans vs Cooked Ripe Red Tomatoes:

• Raw Navy Beans have 1.5 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 2.5 times more Vitamin B2, 4.6 times more Vitamin B3, 3.2 times more Vitamin B5, 3.5 times more Vitamin B6, 524.2 times more Vitamin E and 21 times more Vitamin K than Raw Navy Beans.
• Both Raw Navy Beans and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1 per 100 kcal.
• Both Raw Navy Beans as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Navy Beans vs Cooked Ripe Red Tomatoes:

• Raw Navy Beans have 1.4 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Calcium, 1.7 times more Copper, 2.3 times more Iron, 1.4 times more Manganese, 1.3 times more Phosphorus, 3.4 times more Potassium, 41.2 times more Sodium and 146 times more Water than Raw Navy Beans.
• Both Raw Navy Beans and Cooked Ripe Red Tomatoes have similar amounts of Magnesium and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Navy Beans have 14.4 times more Omega 3 and 1.3 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.3 times more Omega 6, 12 times more Sugars and more Fructose than Raw Navy Beans.
• Both Raw Navy Beans and Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
• Both Raw Navy Beans as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Glucose and Sucrose in 100 kcal.