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

Macros Ratio

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

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Small White Beans	Recommended Dietary Allowance
Energy	6.2% 180kcal	49% 1420kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	78.8% 1.26g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	8.82% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	199% 258g	130g per day for Men 19-50 years
Sugars	34.3% 25g	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	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	274% 104g	38g per day for Men 19-50 years
Protein	17% 9.5g	160% 89.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Small White Beans	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	197% 2.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	50.2% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	98% 1.27mg	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	343% 1370μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled Small White Beans	Recommended Dietary Allowance
Calcium	11% 110mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	166% 1.5mg	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	355% 28.4mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	162% 680mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	222% 5.1mg	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	241% 1690mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	136% 4630mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	99% 11mg	11mg per day for Men 19-50 years
Water	25.5% 943g	17% 632g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Boiled Small White Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Ripe Red Tomatoes versus 1 kg of Boiled Small White Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Cooked Ripe Red Tomatoes has more Vitamin A, 2 times more Vitamin B3 and more Vitamin C than Boiled Small White Beans.
• While 1 kg of Boiled Small White Beans contains 6.6 times more Vitamin B1, 2.7 times more Vitamin B2, 1.9 times more Vitamin B5, 1.6 times more Vitamin B6 and 10.5 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 kilogram of Boiled Small White Beans have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Cooked Ripe Red Tomatoes as well as Boiled Small White Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Boiled Small White Beans:

• 1 kilogram of Cooked Ripe Red Tomatoes has 1.5 times more Water than Boiled Small White Beans.
• While 1 kg of Boiled Small White Beans contains 6.6 times more Calcium, 2 times more Copper, 4.2 times more Iron, 7.6 times more Magnesium, 4.9 times more Manganese, 6 times more Phosphorus, 2.1 times more Potassium, 2.6 times more Selenium and 7.8 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 kg of Boiled Small White Beans contains 7.9 times more Energy, 63 times more Omega 3, 6.4 times more Carbohydrate, 14.9 times more Fiber and 9.4 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 Boiled Small White Beans provide inadequate amounts of Omega 6 in one kilogram.