Comparing Nutrients in 1 kilogram Boiled Cranberry Beans with Salt VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Cranberry Beans with Salt	27%	3%	70%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Boiled Cranberry Beans with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	47% 1360kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	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	188% 245g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	NA	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	226% 86g	50% 19g	38g per day for Men 19-50 years
Protein	167% 93g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Cranberry Beans with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.15mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.3% 0.81mg	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	518% 2070μg	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	NA	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cranberry Beans with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	50% 500mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	257% 2.3mg	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	261% 21mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	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	193% 1350mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	114% 3870mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	158% 2370mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	104% 11.4mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	17.5% 647g	25.6% 948g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cranberry Beans with Salt VS Tomatoes in Juice with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Cranberry Beans with Salt versus 1 kg of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled Cranberry Beans with Salt has 1.3 times more Vitamin B2, 2.1 times more Vitamin B5 and 25.9 times more Vitamin B9 than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 2.7 times more Vitamin B1, 1.4 times more Vitamin B3, 1.4 times more Vitamin B6 and more Vitamin C than Boiled Cranberry Beans with Salt.
• 1 kilogram of Boiled Cranberry Beans with Salt have insufficient amounts of Vitamin C
• Both Boiled Cranberry Beans with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Cranberry Beans with Salt vs Tomatoes in Juice with Salt:

• 1 kilogram of Boiled Cranberry Beans with Salt has 1.5 times more Calcium, 4.4 times more Copper, 3.7 times more Iron, 5 times more Magnesium, 5.4 times more Manganese, 7.9 times more Phosphorus, 2 times more Potassium, 1.9 times more Selenium, 2.1 times more Sodium and 9.5 times more Zinc than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 1.5 times more Water than Boiled Cranberry Beans with Salt.
• 1 kilogram of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Cranberry Beans with Salt has 8.5 times more Energy, 22.8 times more Omega 3, 7 times more Carbohydrate, 4.5 times more Fiber and 11.8 times more Protein than Tomatoes in Juice with Salt.
• 1 kilogram of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled Cranberry Beans with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Omega 6 in one kilogram.