Comparing Nutrients in 14 ounces Cooked Frozen Young Pinto Beans VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Pinto Beans	23%	3%	74%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cooked Frozen Young Pinto Beans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	22% 643kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	44% 0.7g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 123g	12.2% 16g	130g per day for Men 19-50 years
Sugars	NA	13.6% 9.9g	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	NA	7.17% 5.2g	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	NA	% 4.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	66% 37g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Pinto Beans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.02mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	24% 0.31mg	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	33.7% 135μg	13% 51.6μg	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	3.1% 2.78mg	101% 90mg	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	NA	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Pinto Beans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	20.6% 206mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	33% 0.3mg	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	134% 10.8mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	85% 1.96mg	18% 0.42mg	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	56.7% 397mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	75.4% 2564mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	22% 329mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	6.22% 230g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Frozen Young Pinto Beans vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Frozen Young Pinto Beans have 7.6 times more Vitamin B1, 4.9 times more Vitamin B2, 2 times more Vitamin B5, 2.5 times more Vitamin B6 and 2.6 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 32.6 times more Vitamin C than Boiled and Drained Frozen Young Pinto Beans.
• Both Boiled and Drained Frozen Young Pinto Beans and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3 per 14 oz.
• Both Boiled and Drained Frozen Young Pinto Beans as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Frozen Young Pinto Beans vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Frozen Young Pinto Beans have 4.7 times more Calcium, 4 times more Iron, 6 times more Magnesium, 4.7 times more Manganese, 3.6 times more Phosphorus, 3 times more Potassium, 2.8 times more Selenium, 7.5 times more Sodium and 4.9 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.6 times more Water than Boiled and Drained Frozen Young Pinto Beans.
• Both Boiled and Drained Frozen Young Pinto Beans and Cooked Ripe Red Tomatoes have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Frozen Young Pinto Beans have 9 times more Energy, 88.5 times more Omega 3, 7.7 times more Carbohydrate, 7.7 times more Fiber and 9.8 times more Protein than Cooked Ripe Red Tomatoes.
• Both Boiled and Drained Frozen Young Pinto Beans as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.