Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Boiled Black Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled Black Beans	26%	4%	70%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Black Beans	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	1.72% 0.55g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	72.4% 94g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	1.75% 1.27g	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	91% 34.5g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	62.8% 35g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Black Beans	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	80.7% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	21% 0.27mg	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	13% 51.6μg	148% 591μg	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	101% 90mg	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% 2.22mg	23% 3.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled Black Beans	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	92% 0.83mg	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	33.7% 2.7mg	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	66% 278mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	76.6% 1.76mg	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	16% 111mg	79.4% 556mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	41.4% 1409mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	40.4% 4.45mg	11mg per day for Men 19-50 years
Water	10% 374g	7.05% 261g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Boiled Black Beans:

• Cooked Ripe Red Tomatoes have more Vitamin A and more Vitamin C than Boiled Black Beans.
• While Boiled Black Beans contain 6.8 times more Vitamin B1, 2.7 times more Vitamin B2, 1.9 times more Vitamin B5, 11.5 times more Vitamin B9 and 1.6 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Black Beans have similar amounts of Vitamin B3, Vitamin B6 and Vitamin K per 14 oz.
• Both Cooked Ripe Red Tomatoes as well as Boiled Black Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Boiled Black Beans:

• Cooked Ripe Red Tomatoes have 1.4 times more Water than Boiled Black Beans.
• While Boiled Black Beans contain 2.5 times more Calcium, 2.8 times more Copper, 3.1 times more Iron, 7.8 times more Magnesium, 4.2 times more Manganese, 5 times more Phosphorus, 1.6 times more Potassium, 2.4 times more Selenium and 8 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Cooked Ripe Red Tomatoes have 7.8 times more Sugars than Boiled Black Beans.
• While Boiled Black Beans contain 7.3 times more Energy, 52.5 times more Omega 3, 5.9 times more Carbohydrate, 12.4 times more Fiber and 9.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Boiled Black Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.