Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Canned Refried Beans, fat-free

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	11% 314kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	3.13% 0.53g	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	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	3.34% 2.42g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.42g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	49% 18.7g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	38% 21g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Canned Refried Beans, fat-free	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	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	8.98% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	15.5% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	34.5% 0.45mg	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	56.6% 226μg	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	3.97% 3.57mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	72% 0.65mg	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	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	56.3% 1.3mg	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	63% 441mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	40% 1365mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	41% 22.6μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	93% 1389mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	10% 374g	8.44% 312g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Canned Refried Beans, fat-free per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Ripe Red Tomatoes versus 14 oz of Canned Refried Beans, fat-free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Canned Refried Beans, fat-free:

• 14 ounces of Cooked Ripe Red Tomatoes have more Vitamin A, 1.5 times more Vitamin B3, 25.3 times more Vitamin C, 14 times more Vitamin E and 1.4 times more Vitamin K than Canned Refried Beans, fat-free.
• While 14 oz of Canned Refried Beans, fat-free contain 1.5 times more Vitamin B5, 1.4 times more Vitamin B6 and 4.4 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Refried Beans, fat-free provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Canned Refried Beans, fat-free have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Canned Refried Beans, fat-free:

• 14 oz of Canned Refried Beans, fat-free contain 3.1 times more Calcium, 2.2 times more Copper, 2.4 times more Iron, 4.2 times more Magnesium, 3.1 times more Manganese, 4 times more Phosphorus, 1.6 times more Potassium, 11.4 times more Selenium, 31.8 times more Sodium and 4.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Refried Beans, fat-free contain similar levels of Water per 14 ounces.
• 14 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Ripe Red Tomatoes have 4.1 times more Sugars than Canned Refried Beans, fat-free.
• While 14 oz of Canned Refried Beans, fat-free contain 4.4 times more Energy, 76.5 times more Omega 3, 3.4 times more Carbohydrate, 6.7 times more Fiber and 5.6 times more Protein than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Canned Refried Beans, fat-free provide inadequate amounts of Omega 6 in 14 ounces.