Comparing Nutrients in 100 calories Canned Refried Beans, fat-free VS Tomatoes

Weight per 100 calories

• Canned Refried Beans, fat-free: 127g
• Tomatoes: 556g

Canned Refried Beans, fat-free have 4.4 times more energy per 100g than Tomatoes. It has average energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Canned Refried Beans, fat-free or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans, fat-free	27%	5%	68%
Tomatoes	17%	9%	74%

Macro Nutrients

	Canned Refried Beans, fat-free	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.57g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	1.07% 0.77g	20% 14.6g	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	10.5% 7.6g	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	% 0g	% 6.94g	g per day for Men 19-50 years
Sucrose	% 0.77g	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	12% 6.76g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans, fat-free	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.16% 0.038mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.94% 0.25mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18% 72μg	21% 83.3μg	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	1.27% 1.14mg	84.6% 76mg	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	0.34% 0.051mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.53μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans, fat-free	Tomatoes	Recommended Dietary Allowance
Calcium	4.3% 43mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.8μg	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	25.6% 2.05mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	27.5% 0.63mg	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	20% 141mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	13% 435mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	29.5% 443mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	7.48% 0.82mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	2.7% 100g	14% 525g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Refried Beans, fat-free vs Tomatoes:

• Raw Ripe Red Tomatoes contain more Vitamin A, 5.4 times more Vitamin B1, 5.6 times more Vitamin B2, 7.2 times more Vitamin B3, 2 times more Vitamin B5, 3.1 times more Vitamin B6, 66.8 times more Vitamin C, 59.3 times more Vitamin E and 17.3 times more Vitamin K than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Raw Ripe Red Tomatoes have similar amounts of Vitamin B9 per 100 kcal.
• Both Canned Refried Beans, fat-free as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Refried Beans, fat-free vs Tomatoes:

• Canned Refried Beans, fat-free have 1.4 times more Iron, more Selenium and 15.9 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Calcium, 1.6 times more Copper, 1.3 times more Magnesium, 1.5 times more Manganese, 3 times more Potassium and 5.3 times more Water than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Raw Ripe Red Tomatoes have similar amounts of Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Refried Beans, fat-free have 11.6 times more Omega 3 and 1.4 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2 times more Fat, 2.6 times more Omega 6, 1.3 times more Carbohydrate, 18.9 times more Sugars and more Fructose than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Raw Ripe Red Tomatoes have similar amounts of Energy and Fiber per 100 kcal.
• Both Canned Refried Beans, fat-free as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.