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Comparing Nutrients in 14 ounces Navy BeansVS Tomatoes

Macros Ratio

Protein Fat Carbs

Navy Beans
26%
4%
70%
Tomatoes
17%
9%
74%
14 oz ▼

Macro Nutrients

46%1338kcal
Energy
2.46%71.4kcal
1338 kcalvs71.4 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
6.14%5.95g
Fat
0.82%0.79g
5.95 gvs0.79 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
2.1%0.67g
Saturated Fat
0.35%0.11g
0.67 gvs0.11 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
133%2.14g
Omega 3
0.74%0.012g
2.14 gvs0.012 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
7.82%1.33g
Omega 6
1.87%0.32g
1.33 gvs0.32 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
185%241g
Carbohydrate
12%15.4g
241 gvs15.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
21.2%15.4g
Sugars
14.4%10.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
15.4 gvs10.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
0%0g
Fructose
7.5%5.44g
≤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]
0 gvs5.44 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
%0.83g
Glucose
%4.96g
0.83 gvs4.96 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
%13.2g
Sucrose
%0g
13.2 gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
160%60.7g
Fiber
12.5%4.76g
60.7 gvs4.76 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
158%88.6g
Protein
6.24%3.5g
88.6 gvs3.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
18.5%167μg
RAE, retinol activity equivalents
0 μgvs167 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
256%3.08mg
Vitamin B1
12.2%0.15mg
Thiamine
3.08 mgvs0.15 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
50%0.65mg
Vitamin B2
5.8%0.075mg
Riboflavin
0.65 mgvs0.075 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
54.3%8.7mg
Vitamin B3
14.7%2.36mg
Niacin, nicotinic acid, niacinamide
8.7 mgvs2.36 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
59%2.95mg
Vitamin B5
7.06%0.35mg
Pantothenic acid
2.95 mgvs0.35 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
131%1.7mg
Vitamin B6
24.4%0.32mg
Pyridoxine
1.7 mgvs0.32 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
6.2%1.86μg
Biotin
NA μgvs1.86 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
361%1445μg
Vitamin B9
15%59.5μg
Folates and Folic Acid
1445 μgvs59.5 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
NA
Vitamin C
60.4%54.4mg
Ascorbic acid
NA mgvs54.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
0.53%0.079mg
Vitamin E
14.3%2.14mg
Tocopherols and Tocotrienols
0.079 mgvs2.14 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
8.27%9.92μg
Vitamin K
26%31.4μg
Phytomenadione or phylloquinone
9.92 μgvs31.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

58.3%583mg
Calcium
3.97%39.7mg
583 mgvs39.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
368%3.3mg
Copper
26%0.23mg
3.3 mgvs0.23 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
0.23%9.13μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs9.13 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
272%21.8mg
Iron
13.4%1.07mg
21.8 mgvs1.07 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
165%695mg
Magnesium
10.4%43.7mg
695 mgvs43.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
245%5.63mg
Manganese
19.7%0.45mg
5.63 mgvs0.45 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
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 .

Find Legumes rich in Molybdenum
231%1615mg
Phosphorus
13.6%95mg
1615 mgvs95 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
138%4703mg
Potassium
27.7%941mg
4703 mgvs941 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
79.4%43.7μg
Selenium
0%0μg
43.7 μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
1.32%20mg
Sodium
1.32%20mg
20 mgvs20 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
132%14.5mg
Zinc
6.13%0.67mg
14.5 mgvs0.67 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
1.3%48g
Water
10%375g
48 gvs375 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 14 ounces of Navy Beans vs Tomatoes:
Comparing minerals per 14 ounces for Navy Beans vs Tomatoes:
Comparison of macro-nutrients per 14 ounces:



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