Comparing Nutrients in 14 ounces Tomatoes VS Boiled Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Tomatoes	Boiled Navy Beans	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	19% 556kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	44% 0.7g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	79.5% 103g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	2.03% 1.47g	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	7.5% 5.44g	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	% 4.96g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.47g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	110% 41.7g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	58.3% 32.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Navy Beans	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	78.4% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	21% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	139% 556μg	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	60.4% 54.4mg	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	14.3% 2.14mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	93% 0.83mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	0.22% 8.73μg	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	13.4% 1.07mg	117% 9.37mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	91% 2.1mg	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	13.6% 95mg	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	10% 375g	6.84% 253g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Boiled Navy Beans:

• Raw Ripe Red Tomatoes have more Vitamin A, 15.2 times more Vitamin C, 54 times more Vitamin E and 13.2 times more Vitamin K than Boiled Navy Beans.
• While Boiled Navy Beans contain 6.4 times more Vitamin B1, 3.5 times more Vitamin B2, 3 times more Vitamin B5, 1.7 times more Vitamin B6 and 9.3 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled Navy Beans have similar amounts of Vitamin B3 per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Boiled Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Boiled Navy Beans:

• Raw Ripe Red Tomatoes have 1.5 times more Water than Boiled Navy Beans.
• While Boiled Navy Beans contain 6.9 times more Calcium, 3.6 times more Copper, 8.7 times more Iron, 4.8 times more Magnesium, 4.6 times more Manganese, 6 times more Phosphorus, 1.6 times more Potassium, more Selenium and 6.1 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Boiled Navy Beans have insufficient amounts of Fluoride in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 7.1 times more Sugars and more Fructose than Boiled Navy Beans.
• While Boiled Navy Beans contain 7.8 times more Energy, 59 times more Omega 3, 6.7 times more Carbohydrate, 8.8 times more Fiber and 9.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Boiled Navy Beans have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 14 oz.