Comparing Nutrients in 14 ounces Stewed Tomatoes VS Boiled Sprouted Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Stewed Tomatoes	9%	29%	62%
Boiled Sprouted Pinto Beans	28%	11%	61%

Macro Nutrients

	Stewed Tomatoes	Boiled Sprouted Pinto Beans	Recommended Dietary Allowance
Energy	11% 314kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	6.46% 2.07g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	29.3% 0.47g	1.6g per day for Men 19-50 years
Omega 6	19.6% 3.33g	1.56% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	NA	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	17.8% 6.75g	NA	38g per day for Men 19-50 years
Protein	14% 7.78g	13% 7.4g	56g per day for Men 19-50 years

Vitamins

	Stewed Tomatoes	Boiled Sprouted Pinto Beans	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.7% 0.43mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	18% 2.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	16.5% 0.21mg	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	28.8% 115μg	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	80.3% 72.2mg	27% 24.2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Tomatoes	Boiled Sprouted Pinto Beans	Recommended Dietary Allowance
Calcium	10.3% 103mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	47% 0.42mg	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	52.6% 4.2mg	32.7% 2.6mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	21.2% 0.49mg	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	21.5% 151mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	120% 1806mg	13.5% 202mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	8.65% 320g	10% 371g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Tomatoes VS Boiled Sprouted Pinto Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Stewed Tomatoes versus 14 oz of Boiled Sprouted Pinto Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Stewed Tomatoes vs Boiled Sprouted Pinto Beans:

• 14 ounces of Stewed Tomatoes have more Vitamin A, 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.6 times more Vitamin B6 and 3 times more Vitamin C than Boiled Sprouted Pinto Beans.
• While 14 oz of Boiled and Drained Sprouted Pinto Beans contain 2.6 times more Vitamin B9 than Stewed Ripe Red Tomatoes.
• Both Stewed Tomatoes and Boiled Sprouted Pinto Beans provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Boiled Sprouted Pinto Beans have insufficient amounts of Vitamin A
• Both Stewed Ripe Red Tomatoes as well as Boiled and Drained Sprouted Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stewed Tomatoes vs Boiled Sprouted Pinto Beans:

• 14 ounces of Stewed Tomatoes have 1.7 times more Calcium, 1.6 times more Iron, 1.6 times more Manganese, 1.3 times more Phosphorus, 2.5 times more Potassium, 2 times more Selenium and 8.9 times more Sodium than Boiled Sprouted Pinto Beans.
• Both Stewed Tomatoes and Boiled Sprouted Pinto Beans contain similar levels of Copper, Magnesium and Water per 14 ounces.
• 14 ounces of Boiled Sprouted Pinto Beans lack sufficient amounts of Calcium and Selenium
• Both Stewed Ripe Red Tomatoes as well as Boiled and Drained Sprouted Pinto Beans lack sufficient amounts of Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stewed Tomatoes have 3.6 times more Energy, 8.4 times more Fat, 12.5 times more Omega 6 and 3.2 times more Carbohydrate than Boiled Sprouted Pinto Beans.
• While 14 oz of Boiled and Drained Sprouted Pinto Beans contain 3.1 times more Omega 3 than Stewed Ripe Red Tomatoes.
• Both Stewed Tomatoes and Boiled Sprouted Pinto Beans offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Boiled Sprouted Pinto Beans provide inadequate amounts of Energy and Omega 6