Comparing Nutrients in 1 kilogram Boiled Pinto Beans VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Pinto Beans	25%	4%	71%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Boiled Pinto Beans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	49.3% 1430kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	4.25% 1.36g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	85.6% 1.37g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	5.76% 0.98g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 262g	31% 40g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	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	% 0g	% 12g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 0g	g per day for Men 19-50 years
Fiber	237% 90g	18.4% 7g	38g per day for Men 19-50 years
Protein	161% 90g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Pinto 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	161% 1.93mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	176% 2.3mg	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	430% 1720μg	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	8.9% 8mg	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	62.7% 9.4mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pinto Beans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	46% 460mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	83.3% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	261% 21mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	197% 4.53mg	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	210% 1470mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	128% 4360mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	89% 9.8mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	17% 630g	25.5% 943g	3700g per day for Men 19-50 years

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

• Boiled Pinto Beans have 5.4 times more Vitamin B1, 2.8 times more Vitamin B2, 1.6 times more Vitamin B5, 2.9 times more Vitamin B6, 13.2 times more Vitamin B9, 1.7 times more Vitamin E and 1.3 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 1.7 times more Vitamin B3 and 28.5 times more Vitamin C than Boiled Pinto Beans.
• Both Boiled Pinto 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 Boiled Pinto Beans vs Cooked Ripe Red Tomatoes:

• Boiled Pinto Beans have 4.2 times more Calcium, 2.9 times more Copper, 3.1 times more Iron, 5.6 times more Magnesium, 4.3 times more Manganese, 5.3 times more Phosphorus, 2 times more Potassium, 12.4 times more Selenium and 7 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.5 times more Water than Boiled Pinto Beans.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Pinto Beans have 7.9 times more Energy, 68.5 times more Omega 3, 6.5 times more Carbohydrate, 12.9 times more Fiber and 9.5 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 7.3 times more Sugars and more Fructose than Boiled Pinto Beans.
• Both Boiled Pinto Beans as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.