Comparing Nutrients in 1 kilogram Canned Pinto Beans VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans	24%	7%	69%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Canned Pinto Beans	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	39.3% 1140kcal	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	4.94% 1.58g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	99% 1.58g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	6.76% 1.15g	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	156% 202g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	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	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	% 0g	% 12.4g	g per day for Men 19-50 years
Sucrose	% 5.4g	% 0g	g per day for Men 19-50 years
Fiber	145% 55g	50% 19g	38g per day for Men 19-50 years
Protein	125% 70g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans	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	43.3% 0.52mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.72mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	60% 240μg	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	1.1% 1mg	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

	Canned Pinto Beans	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	63% 630mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	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	166% 13.3mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	167% 3.83mg	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	144% 1010mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	80.6% 2740mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	159% 2390mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	19% 706g	25.6% 948g	3700g per day for Men 19-50 years

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

• Canned Pinto Beans, Solids have 3 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 11.1 times more Vitamin B1, 2.9 times more Vitamin B2, 2.6 times more Vitamin B3 and 126 times more Vitamin C than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans, Solids 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 Canned Pinto Beans vs Tomatoes in Juice with Salt:

• Canned Pinto Beans, Solids have 1.9 times more Calcium, 5 times more Copper, 2.3 times more Iron, 3.2 times more Magnesium, 5.6 times more Manganese, 5.9 times more Phosphorus, 1.4 times more Potassium, 2.1 times more Sodium and 5.1 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.3 times more Water than Canned Pinto Beans, Solids.

Comparison of macro-nutrients per 1 kilogram:

• Canned Pinto Beans, Solids have 7.1 times more Energy, 39.5 times more Omega 3, 5.8 times more Carbohydrate, 2.9 times more Fiber and 8.8 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 4.7 times more Sugars and more Fructose than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans, Solids as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.