Comparing Nutrients in 1 kilogram Black Beans VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Black Beans	25%	4%	71%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Black Beans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	118% 3410kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.66g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	174% 2.78g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.32g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	480% 624g	31% 40g	130g per day for Men 19-50 years
Sugars	29.2% 21g	34.3% 25g	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	18% 13g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	408% 155g	18.4% 7g	38g per day for Men 19-50 years
Protein	386% 216g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Black Beans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	750% 9mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.6mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	180% 9mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	60.8% 0.79mg	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	1110% 4440μg	32.5% 130μg	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	0% 0mg	253% 228mg	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% 2.1mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Beans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	123% 1230mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	934% 8.4mg	83.3% 0.75mg	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	628% 50.2mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	407% 1710mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	461% 10.6mg	45.7% 1.05mg	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	503% 3520mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	436% 14830mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	332% 36.5mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	2.98% 110g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Black Beans vs Cooked Ripe Red Tomatoes:

• Raw Black Beans have 25 times more Vitamin B1, 8.8 times more Vitamin B2, 3.7 times more Vitamin B3, 7 times more Vitamin B5, 3.6 times more Vitamin B6, 34.2 times more Vitamin B9 and 2 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, more Vitamin C and 2.7 times more Vitamin E than Raw Black Beans.
• Both Raw Black Beans as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Black Beans vs Cooked Ripe Red Tomatoes:

• Raw Black Beans have 11.2 times more Calcium, 11.2 times more Copper, 7.4 times more Iron, 19 times more Magnesium, 10.1 times more Manganese, 12.6 times more Phosphorus, 6.8 times more Potassium, 6.4 times more Selenium and 26.1 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 8.6 times more Water than Raw Black Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw Black Beans have 18.9 times more Energy, 12.9 times more Fat, 24.4 times more Saturated Fat, 139 times more Omega 3, 7.9 times more Omega 6, 15.6 times more Carbohydrate, 22.1 times more Fiber and 22.7 times more Protein than Cooked Ripe Red Tomatoes.
• Both Raw Black Beans and Cooked Ripe Red Tomatoes have similar amounts of Sugars per 1 kg.
• Both Raw Black Beans as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.