Comparing Nutrients in 14 ounces Canned Refried Beans VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans	22%	20%	58%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Canned Refried Beans	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	12.3% 357kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	8.22% 7.98g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	7.83% 2.5g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	8.43% 1.43g	2.26% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 53.8g	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	2.96% 2.14g	14% 10g	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	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	% 0g	% 4.92g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 0g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	20% 7.54g	38g per day for Men 19-50 years
Protein	35.3% 19.8g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	190% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	34% 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	11% 43.7μg	7.94% 31.8μg	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	26.5% 24mg	55.6% 50mg	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	2.4% 0.36mg	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	11.5% 115mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.51% 20.2μg	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	71.4% 5.7mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	11.7% 0.27mg	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	52% 365mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	37.2% 1266mg	22.3% 758mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	98% 1469mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	8.34% 309g	10% 376g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Refried Beans vs Tomatoes in Juice with Salt:

• Canned Refried Beans have 1.4 times more Vitamin B2, 1.6 times more Vitamin B5 and 1.4 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 7.6 times more Vitamin B1, 1.9 times more Vitamin B3, 2.1 times more Vitamin C and 6.6 times more Vitamin E than Canned Refried Beans.
• Both Canned Refried Beans and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B6 and Vitamin K per 14 oz.
• Both Canned Refried Beans as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Refried Beans vs Tomatoes in Juice with Salt:

• Canned Refried Beans have 2.5 times more Copper, 2.5 times more Iron, 3.5 times more Magnesium, 4.3 times more Manganese, 5.4 times more Phosphorus, 1.7 times more Potassium, 8.3 times more Selenium, 3.2 times more Sodium and 4.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Refried Beans and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Calcium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Refried Beans have 5.6 times more Energy, 8 times more Fat, 18.6 times more Saturated Fat, 42.3 times more Omega 3, 3.7 times more Omega 6, 3.9 times more Carbohydrate, 1.9 times more Fiber and 6.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 4.7 times more Sugars and more Fructose than Canned Refried Beans.
• Both Canned Refried Beans as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.