Comparing Nutrients in 1 kilogram Green Tomatoes VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Green Tomatoes	18%	7%	75%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Green Tomatoes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	7.93% 230kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.2% 51g	172% 224g	130g per day for Men 19-50 years
Sugars	55% 40g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	29% 11g	245% 93g	38g per day for Men 19-50 years
Protein	21.4% 12g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Green Tomatoes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	35.6% 320μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	100% 5mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.3% 0.81mg	80% 1.04mg	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	22.5% 90μg	185% 740μg	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	260% 234mg	13.3% 12mg	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	25.3% 3.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84% 101μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Tomatoes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	13% 130mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	321% 2.9mg	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	63.8% 5.1mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	138% 3.18mg	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	40% 280mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	60% 2040mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	25% 930g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Green Tomatoes vs Boiled California Red Kidney Beans:

• Raw Green Tomatoes have more Vitamin A, 2.3 times more Vitamin B5 and 19.5 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B6 and 8.2 times more Vitamin B9 than Raw Green Tomatoes.
• Both Raw Green Tomatoes and Boiled California Red Kidney Beans have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Green Tomatoes as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Green Tomatoes vs Boiled California Red Kidney Beans:

• Raw Green Tomatoes have 1.4 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 5.1 times more Calcium, 3.2 times more Copper, 5.8 times more Iron, 4.8 times more Magnesium, 3.2 times more Manganese, 4.9 times more Phosphorus, 2.1 times more Potassium, 3 times more Selenium and 12.3 times more Zinc than Raw Green Tomatoes.

Comparison of macro-nutrients per 1 kilogram:

• Boiled California Red Kidney Beans contain 5.4 times more Energy, 10.7 times more Omega 3, 4.4 times more Carbohydrate, 8.5 times more Fiber and 7.6 times more Protein than Raw Green Tomatoes.
• Both Raw Green Tomatoes as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.