Comparing Nutrients in 1 kilogram Black Turtle Beans VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Black Turtle Beans	25%	2%	73%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Black Turtle Beans	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	117% 3390kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	7.25% 2.32g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	110% 1.76g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	487% 633g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	29.2% 21g	35% 25.5g	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	% 12.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	408% 155g	50% 19g	38g per day for Men 19-50 years
Protein	379% 213g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Black Turtle Beans	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	750% 9mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.6mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	180% 9mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	85.4% 1.1mg	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	20% 80μg	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	140% 126mg	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	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Turtle Beans	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	160% 1600mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	1111% 10mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	1088% 87mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	29.6% 0.68mg	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	629% 4400mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	441% 15000mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.97% 110g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Black Turtle Beans vs Tomatoes in Juice with Salt:

• Raw Black Turtle Beans have 1.6 times more Vitamin B1, 3.5 times more Vitamin B2, 2.7 times more Vitamin B3, 7.7 times more Vitamin B5, 2.6 times more Vitamin B6, 55.5 times more Vitamin B9 and 2.2 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, more Vitamin C and 2.8 times more Vitamin E than Raw Black Turtle Beans.
• Both Raw Black Turtle Beans as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Black Turtle Beans vs Tomatoes in Juice with Salt:

• Raw Black Turtle Beans have 4.8 times more Calcium, 19.2 times more Copper, 15.3 times more Iron, 16 times more Magnesium, 14.7 times more Manganese, 25.9 times more Phosphorus, 7.9 times more Potassium, 4.6 times more Selenium and 18.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 12.8 times more Sodium and 8.6 times more Water than Raw Black Turtle Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw Black Turtle Beans have 21.2 times more Energy, 44 times more Omega 3, 2.2 times more Omega 6, 18.2 times more Carbohydrate, 8.2 times more Fiber and 26.9 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Raw Black Turtle Beans and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Sugars per 1 kg.
• Both Raw Black Turtle Beans as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.