Comparing Nutrients in 1 kilogram Stewed Tomatoes VS Sprouted Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Stewed Tomatoes	9%	29%	62%
Sprouted Pinto Beans	28%	11%	61%

Macro Nutrients

	Stewed Tomatoes	Sprouted Pinto Beans	Recommended Dietary Allowance
Energy	27.2% 790kcal	21.4% 620kcal	2900kcal per day for Men 19-50 years
Fat	27.6% 27g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	209% 3.34g	1.6g per day for Men 19-50 years
Omega 6	49.4% 8.4g	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 131g	89.2% 116g	130g per day for Men 19-50 years
Sugars	NA	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	44.7% 17g	NA	38g per day for Men 19-50 years
Protein	35% 19.6g	94% 52.5g	56g per day for Men 19-50 years

Vitamins

	Stewed Tomatoes	Sprouted Pinto Beans	Recommended Dietary Allowance
Vitamin A	36.7% 330μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.08mg	192% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.4% 11mg	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.2% 2.56mg	148% 7.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	132% 1.7mg	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	27.5% 110μg	295% 1180μg	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	202% 182mg	241% 217mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Tomatoes	Sprouted Pinto Beans	Recommended Dietary Allowance
Calcium	26% 260mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	356% 3.2mg	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	133% 10.6mg	246% 19.7mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	159% 3.66mg	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	54.3% 380mg	134% 940mg	700mg per day for Men 19-50 years
Potassium	72.6% 2470mg	90% 3070mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	303% 4550mg	102% 1530mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	21.8% 806g	22% 813g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Tomatoes VS Sprouted Pinto Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Stewed Tomatoes versus 1 kg of Sprouted Pinto Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Stewed Tomatoes vs Sprouted Pinto Beans:

• 1 kilogram of Stewed Tomatoes has more Vitamin A than Sprouted Pinto Beans.
• While 1 kg of Raw Sprouted Pinto Beans contains 2.1 times more Vitamin B1, 2.2 times more Vitamin B2, 2.1 times more Vitamin B3, 2.9 times more Vitamin B5, 2 times more Vitamin B6 and 10.7 times more Vitamin B9 than Stewed Ripe Red Tomatoes.
• Both Stewed Tomatoes and Sprouted Pinto Beans provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Sprouted Pinto Beans have insufficient amounts of Vitamin A
• Both Stewed Ripe Red Tomatoes as well as Raw Sprouted Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Stewed Tomatoes vs Sprouted Pinto Beans:

• 1 kilogram of Stewed Tomatoes has 2 times more Selenium and 3 times more Sodium than Sprouted Pinto Beans.
• While 1 kg of Raw Sprouted Pinto Beans contains 1.7 times more Calcium, 3.4 times more Copper, 1.9 times more Iron, 3.5 times more Magnesium, 1.9 times more Manganese, 2.5 times more Phosphorus and 2.8 times more Zinc than Stewed Ripe Red Tomatoes.
• Both Stewed Tomatoes and Sprouted Pinto Beans contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Stewed Tomatoes lack sufficient amounts of Zinc
• 1 kilogram of Sprouted Pinto Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Stewed Tomatoes has 1.3 times more Energy, 3 times more Fat and 4.4 times more Omega 6 than Sprouted Pinto Beans.
• While 1 kg of Raw Sprouted Pinto Beans contains 8.8 times more Omega 3 and 2.7 times more Protein than Stewed Ripe Red Tomatoes.
• Both Stewed Tomatoes and Sprouted Pinto Beans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Sprouted Pinto Beans provide inadequate amounts of Omega 6