Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Canned Great Northern Beans low Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Canned Great Northern Beans low Salt	25%	3%	72%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Canned Great Northern Beans low Salt	Recommended Dietary Allowance
Energy	6.2% 180kcal	39.3% 1140kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	5.24% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	162% 210g	130g per day for Men 19-50 years
Sugars	34.3% 25g	19.4% 14g	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	18% 13g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	129% 49g	38g per day for Men 19-50 years
Protein	17% 9.5g	132% 73.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Canned Great Northern Beans low Salt	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	29% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	55.6% 2.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	81.5% 1.06mg	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	32.5% 130μg	203% 810μg	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	253% 228mg	14.4% 13mg	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	37.3% 5.6mg	52.7% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Canned Great Northern Beans low Salt	Recommended Dietary Allowance
Calcium	11% 110mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	178% 1.6mg	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	85% 6.8mg	196% 15.7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	121% 510mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	177% 4.1mg	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	194% 1360mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	103% 3510mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	118% 1770mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	25.5% 943g	19% 699g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Canned Great Northern Beans low Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Ripe Red Tomatoes versus 1 kg of Canned Great Northern Beans low Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Canned Great Northern Beans low Salt:

• 1 kilogram of Cooked Ripe Red Tomatoes has more Vitamin A and 17.5 times more Vitamin C than Canned Great Northern Beans low Salt.
• While 1 kg of Canned Great Northern Beans low Salt contains 4 times more Vitamin B1, 2.7 times more Vitamin B2, 2.2 times more Vitamin B5, 1.3 times more Vitamin B6, 6.2 times more Vitamin B9 and 1.4 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Great Northern Beans low Salt provide similar amounts of Vitamin B3 and Vitamin K per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 kilogram of Canned Great Northern Beans low Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Ripe Red Tomatoes as well as Canned Great Northern Beans low Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Canned Great Northern Beans low Salt:

• 1 kilogram of Cooked Ripe Red Tomatoes has 1.3 times more Water than Canned Great Northern Beans low Salt.
• While 1 kg of Canned Great Northern Beans low Salt contains 4.8 times more Calcium, 2.1 times more Copper, 2.3 times more Iron, 5.7 times more Magnesium, 3.9 times more Manganese, 4.9 times more Phosphorus, 1.6 times more Potassium, 8.2 times more Selenium, 16.1 times more Sodium and 4.6 times more Zinc than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Ripe Red Tomatoes has 1.8 times more Sugars than Canned Great Northern Beans low Salt.
• While 1 kg of Canned Great Northern Beans low Salt contains 6.3 times more Energy, 36 times more Omega 3, 5.2 times more Carbohydrate, 7 times more Fiber and 7.8 times more Protein than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Canned Great Northern Beans low Salt provide inadequate amounts of Omega 6 in one kilogram.