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

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Navy Beans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	116% 3370kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	336% 5.38g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	19.7% 3.35g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	467% 608g	31% 40g	130g per day for Men 19-50 years
Sugars	53.5% 38.8g	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	0% 0g	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	% 2.1g	% 12g	g per day for Men 19-50 years
Sucrose	% 33.3g	% 0g	g per day for Men 19-50 years
Fiber	403% 153g	18.4% 7g	38g per day for Men 19-50 years
Protein	399% 223g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Navy 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	646% 7.75mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	149% 7.44mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	329% 4.3mg	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	910% 3640μg	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	NA	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	1.33% 0.2mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	147% 1470mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	927% 8.34mg	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	686% 55mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	417% 1750mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	617% 14mg	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	581% 4070mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	349% 11850mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	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	3.27% 121g	25.5% 943g	3700g per day for Men 19-50 years

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

• Raw Navy Beans have 21.5 times more Vitamin B1, 7.5 times more Vitamin B2, 4.1 times more Vitamin B3, 5.8 times more Vitamin B5, 5.4 times more Vitamin B6 and 28 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A and 28 times more Vitamin E than Raw Navy Beans.
• Both Raw Navy Beans and Cooked Ripe Red Tomatoes have similar amounts of Vitamin K per 1 kg.
• Both Raw Navy 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 Navy Beans vs Cooked Ripe Red Tomatoes:

• Raw Navy Beans have 13.4 times more Calcium, 11.1 times more Copper, 8.1 times more Iron, 19.4 times more Magnesium, 13.5 times more Manganese, 14.5 times more Phosphorus, 5.4 times more Potassium, 22 times more Selenium and 26.1 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 7.8 times more Water than Raw Navy Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw Navy Beans have 18.7 times more Energy, 13.6 times more Fat, 269 times more Omega 3, 8 times more Omega 6, 15.1 times more Carbohydrate, 1.6 times more Sugars, 21.9 times more Fiber and 23.5 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Fructose than Raw Navy Beans.
• Both Raw Navy Beans as well as Cooked Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 1 kg.