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

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
White Beans	27%	2%	71%

Macro Nutrients

	Cooked Ripe Red Tomatoes	White Beans	Recommended Dietary Allowance
Energy	6.2% 180kcal	115% 3330kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	8.76% 8.5g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	6.84% 2.2g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	104% 1.66g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	11.6% 1.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	464% 603g	130g per day for Men 19-50 years
Sugars	34.3% 25g	29% 21g	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	400% 152g	38g per day for Men 19-50 years
Protein	17% 9.5g	417% 234g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	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	364% 4.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	146% 7.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	245% 3.18mg	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	970% 3880μg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	White Beans	Recommended Dietary Allowance
Calcium	11% 110mg	240% 2400mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	1093% 9.84mg	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	1305% 104mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	452% 1900mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	781% 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	430% 3010mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	528% 17950mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	233% 128μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	334% 36.7mg	11mg per day for Men 19-50 years
Water	25.5% 943g	3.06% 113g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have more Vitamin A, more Vitamin C and 2.7 times more Vitamin E than Raw White Beans.
• While Raw White Beans contain 12.1 times more Vitamin B1, 6.6 times more Vitamin B2, 5.7 times more Vitamin B5, 4 times more Vitamin B6, 29.8 times more Vitamin B9 and 2 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw White Beans have similar amounts of Vitamin B3 per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Raw White Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Cooked Ripe Red Tomatoes have 8.3 times more Water than Raw White Beans.
• While Raw White Beans contain 21.8 times more Calcium, 13.1 times more Copper, 15.4 times more Iron, 21.1 times more Magnesium, 17.1 times more Manganese, 10.8 times more Phosphorus, 8.2 times more Potassium, 25.6 times more Selenium, 1.5 times more Sodium and 26.2 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 kilogram:

• Raw White Beans contain 18.5 times more Energy, 83 times more Omega 3, 4.7 times more Omega 6, 15 times more Carbohydrate, 21.7 times more Fiber and 24.6 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw White Beans have similar amounts of Sugars per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Raw White Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.