Comparing Nutrients in 1 kilogram Canned Tomatoes with Green Chilies VS Canned Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Canned Navy Beans	26%	3%	71%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Canned Navy Beans	Recommended Dietary Allowance
Energy	5.17% 150kcal	39% 1130kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	4.43% 4.3g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	3.5% 1.12g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	5.94% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.2g	157% 205g	130g per day for Men 19-50 years
Sugars	NA	3.86% 2.8g	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	NA	134% 51g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	134% 75.3g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Canned Navy Beans	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	118% 1.4mg	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	40% 6.4mg	30.4% 4.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.48mg	34.4% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	79.2% 1.03mg	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	155% 620μg	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	69% 62mg	7.78% 7mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Canned Navy Beans	Recommended Dietary Allowance
Calcium	20% 200mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	231% 2.08mg	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	32.5% 2.6mg	231% 18.5mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	163% 3.75mg	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	20% 140mg	191% 1340mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	84.7% 2880mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	105% 58μg	55μg per day for Men 19-50 years
Sodium	267% 4010mg	224% 3360mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	25.5% 942g	19% 705g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Canned Navy Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Tomatoes with Green Chilies versus 1 kg of Canned Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Tomatoes with Green Chilies vs Canned Navy Beans:

• 1 kilogram of Canned Tomatoes with Green Chilies has more Vitamin A, 1.3 times more Vitamin B3 and 8.9 times more Vitamin C than Canned Navy Beans.
• While 1 kg of Canned Navy Beans contains 4.1 times more Vitamin B1, 2.9 times more Vitamin B2 and 6.9 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Canned Navy Beans provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 1 kilogram of Canned Navy Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Canned Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Tomatoes with Green Chilies vs Canned Navy Beans:

• 1 kilogram of Canned Tomatoes with Green Chilies has 1.3 times more Water than Canned Navy Beans.
• While 1 kg of Canned Navy Beans contains 2.4 times more Calcium, 2.3 times more Copper, 7.1 times more Iron, 4.3 times more Magnesium, 2.8 times more Manganese, 9.6 times more Phosphorus, 2.7 times more Potassium, 14.5 times more Selenium and 5.9 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Canned Navy Beans contain similar levels of Sodium per one kilogram.
• 1 kilogram of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Navy Beans contains 7.5 times more Energy, 85 times more Omega 3, 5.6 times more Carbohydrate and 10.9 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Canned Navy Beans provide inadequate amounts of Omega 6 in one kilogram.