Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Tomatoes in Juice

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Tomatoes in Juice	16%	12%	72%

Macro Nutrients

	California Red Kidney Beans	Tomatoes in Juice	Recommended Dietary Allowance
Energy	114% 3300kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	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	460% 598g	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	655% 249g	50% 19g	38g per day for Men 19-50 years
Protein	435% 244g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Tomatoes in Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Tomatoes in Juice	Recommended Dietary Allowance
Calcium	195% 1950mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	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	1169% 94mg	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	579% 4050mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	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	7.33% 110mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.18% 118g	25.6% 948g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Tomatoes in Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Tomatoes in Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Tomatoes in Juice:

• 1 kilogram of California Red Kidney Beans has 4 times more Vitamin B2, 2.9 times more Vitamin B3, 6.7 times more Vitamin B5, 3.6 times more Vitamin B6 and 49.3 times more Vitamin B9 than Tomatoes in Juice.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice contains more Vitamin A and 2.8 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Tomatoes in Juice provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw California Red Kidney Beans as well as Canned Red Ripe Tomatoes in Tomato Juice have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Tomatoes in Juice:

• 1 kilogram of California Red Kidney Beans has 5.9 times more Calcium, 21.2 times more Copper, 16.4 times more Iron, 16 times more Magnesium, 14.7 times more Manganese, 23.8 times more Phosphorus, 7.8 times more Potassium, 4.6 times more Selenium and 21.3 times more Zinc than Tomatoes in Juice.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice contains 8.1 times more Water than Raw California Red Kidney Beans.
• 1 kilogram of Tomatoes in Juice lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 20.6 times more Energy, 21 times more Omega 3, 17.2 times more Carbohydrate, 13.1 times more Fiber and 30.8 times more Protein than Tomatoes in Juice.
• 1 kilogram of Tomatoes in Juice provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw California Red Kidney Beans as well as Canned Red Ripe Tomatoes in Tomato Juice provide inadequate amounts of Omega 6 in one kilogram.