Comparing Nutrients in 1 kilogram White Beans VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
White Beans	27%	2%	71%
Tomatoes	17%	9%	74%

Macro Nutrients

	White Beans	Tomatoes	Recommended Dietary Allowance
Energy	115% 3330kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	8.76% 8.5g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	6.84% 2.2g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	104% 1.66g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.98g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	464% 603g	30% 39g	130g per day for Men 19-50 years
Sugars	29% 21g	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	400% 152g	31.6% 12g	38g per day for Men 19-50 years
Protein	417% 234g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	White Beans	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	364% 4.37mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.46mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.32mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.18mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	970% 3880μg	37.5% 150μg	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	0% 0mg	152% 137mg	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	14% 2.1mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Beans	Tomatoes	Recommended Dietary Allowance
Calcium	240% 2400mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	1093% 9.84mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	1305% 104mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	452% 1900mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	781% 18mg	49.6% 1.14mg	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	430% 3010mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	528% 17950mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	233% 128μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	334% 36.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	3.06% 113g	25.5% 945g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of White Beans vs Tomatoes:

• Raw White Beans have 11.8 times more Vitamin B1, 7.7 times more Vitamin B2, 8.2 times more Vitamin B5, 4 times more Vitamin B6 and 25.9 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, more Vitamin C, 2.6 times more Vitamin E and 1.4 times more Vitamin K than Raw White Beans.
• Both Raw White Beans and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 per 1 kg.
• Both Raw White Beans as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for White Beans vs Tomatoes:

• Raw White Beans have 24 times more Calcium, 16.7 times more Copper, 38.7 times more Iron, 17.3 times more Magnesium, 15.8 times more Manganese, 12.5 times more Phosphorus, 7.6 times more Potassium, more Selenium, 3.2 times more Sodium and 21.6 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 8.3 times more Water than Raw White Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw White Beans have 18.5 times more Energy, 55.3 times more Omega 3, 2.5 times more Omega 6, 15.5 times more Carbohydrate, 12.7 times more Fiber and 26.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw White Beans and Raw Ripe Red Tomatoes have similar amounts of Sugars per 1 kg.
• Both Raw White Beans as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.