Comparing Nutrients in 1 kilogram Boiled Navy Beans with Salt VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans with Salt	23%	4%	73%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Boiled Navy Beans with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	48.3% 1400kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	56.3% 0.9g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 261g	47.6% 62g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	48.6% 35.2g	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	0% 0g	26% 19g	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	% 0g	% 16.3g	g per day for Men 19-50 years
Sucrose	% 3.7g	% 0.2g	g per day for Men 19-50 years
Fiber	276% 105g	26.3% 10g	38g per day for Men 19-50 years
Protein	147% 82.3g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy Beans with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	198% 2.37mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.8% 0.66mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.2% 2.66mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	13% 0.17mg	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	350% 1400μg	12.5% 50μg	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	10% 9mg	87.8% 79mg	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	0.67% 0.1mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	69% 690mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	124% 1.12mg	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	295% 23.6mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	229% 5.27mg	25.7% 0.59mg	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	206% 1440mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	114% 3890mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	158% 2370mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	17.2% 638g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Navy Beans with Salt VS Stewed Canned Tomatoes per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Navy Beans with Salt vs Stewed Canned Tomatoes:

• 1 kilogram of Boiled Navy Beans with Salt has 5.2 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B5, 8.1 times more Vitamin B6 and 28 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 8.8 times more Vitamin C, 83 times more Vitamin E and 4 times more Vitamin K than Boiled Navy Beans with Salt.
• Both Boiled Navy Beans with Salt and Stewed Canned Tomatoes provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Navy Beans with Salt have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Boiled Navy Beans with Salt as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Navy Beans with Salt vs Stewed Canned Tomatoes:

• 1 kilogram of Boiled Navy Beans with Salt has 2 times more Calcium, 1.9 times more Copper, 1.8 times more Iron, 4.4 times more Magnesium, 8.9 times more Manganese, 7.2 times more Phosphorus, 1.9 times more Potassium, 4.8 times more Selenium and 6.1 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.4 times more Water than Boiled Navy Beans with Salt.
• Both Boiled Navy Beans with Salt and Stewed Canned Tomatoes contain similar levels of Sodium per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Navy Beans with Salt has 5.4 times more Energy, 30 times more Omega 3, 4.2 times more Carbohydrate, 10.5 times more Fiber and 9 times more Protein than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 9.5 times more Sugars and more Fructose than Boiled Navy Beans with Salt.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled Navy Beans with Salt as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 6 in one kilogram.