Comparing Nutrients in 14 ounces Tomatoes in Juice with Salt VS Black Beans

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Black Beans	25%	4%	71%

Macro Nutrients

	Tomatoes in Juice with Salt	Black Beans	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	46.7% 1353kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	5.8% 5.64g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	4.54% 1.45g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	69% 1.1g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	7.75% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	190% 248g	130g per day for Men 19-50 years
Sugars	14% 10g	11.6% 8.4g	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	7.17% 5.2g	NA	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	% 4.92g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	162% 61.5g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	153% 85.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Black Beans	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	298% 3.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	59% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	48.5% 7.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	71.4% 3.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	87.3% 1.14mg	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	7.94% 31.8μg	441% 1762μg	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	55.6% 50mg	0% 0mg	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	15.6% 2.34mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Black Beans	Recommended Dietary Allowance
Calcium	13% 131mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	371% 3.34mg	0.9mg per day for Men 19-50 years
Fluoride	0.51% 20.2μg	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	28.3% 2.26mg	249% 20mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	162% 679mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	183% 4.2mg	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	9.64% 67.5mg	200% 1397mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	173% 5886mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	10% 376g	1.2% 43.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Black Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatoes in Juice with Salt versus 14 oz of Black Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Tomatoes in Juice with Salt have more Vitamin A, more Vitamin C and 2.8 times more Vitamin E than Black Beans.
• While 14 oz of Raw Black Beans contain 1.6 times more Vitamin B1, 3.5 times more Vitamin B2, 2.7 times more Vitamin B3, 7.7 times more Vitamin B5, 2.6 times more Vitamin B6, 55.5 times more Vitamin B9 and 2.2 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Black Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Black Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Tomatoes in Juice with Salt have 23 times more Sodium and 8.6 times more Water than Black Beans.
• While 14 oz of Raw Black Beans contain 3.7 times more Calcium, 16.2 times more Copper, 8.8 times more Iron, 17.1 times more Magnesium, 15.6 times more Manganese, 20.7 times more Phosphorus, 7.8 times more Potassium, 4.6 times more Selenium and 30.4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomatoes in Juice with Salt have 1.2 times more Sugars than Black Beans.
• While 14 oz of Raw Black Beans contain 21.3 times more Energy, 69.5 times more Omega 3, 18 times more Carbohydrate, 8.2 times more Fiber and 27.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Black Beans provide inadequate amounts of Omega 6 in 14 ounces.