Comparing Nutrients in 1 kilogram Tomatoes VS Boiled Black Beans

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled Black Beans	26%	4%	70%

Macro Nutrients

	Tomatoes	Boiled Black Beans	Recommended Dietary Allowance
Energy	6.2% 180kcal	45.5% 1320kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	4.34% 1.4g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	7.4% 1.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	182% 237g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	4.4% 3.2g	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	19% 13.7g	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	% 12.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	229% 87g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	158% 88.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Black Beans	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	203% 2.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	31.6% 5.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.6% 4.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	373% 1490μg	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	152% 137mg	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	36% 5.4mg	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Black Beans	Recommended Dietary Allowance
Calcium	10% 100mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	232% 2.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	33.8% 2.7mg	263% 21mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	167% 700mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	193% 4.44mg	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	34.3% 240mg	200% 1400mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	104% 3550mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	102% 11mg	11mg per day for Men 19-50 years
Water	25.5% 945g	17.8% 657g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomatoes vs Boiled Black Beans:

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin C and 2.4 times more Vitamin K than Boiled Black Beans.
• While Boiled Black Beans contain 6.6 times more Vitamin B1, 3.1 times more Vitamin B2, 2.7 times more Vitamin B5, 9.9 times more Vitamin B9 and 1.6 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled Black Beans have similar amounts of Vitamin B3 and Vitamin B6 per 1 kg.
• Both Raw Ripe Red Tomatoes as well as Boiled Black Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomatoes vs Boiled Black Beans:

• Raw Ripe Red Tomatoes have 1.4 times more Water than Boiled Black Beans.
• While Boiled Black Beans contain 2.7 times more Calcium, 3.5 times more Copper, 7.8 times more Iron, 6.4 times more Magnesium, 3.9 times more Manganese, 5.8 times more Phosphorus, 1.5 times more Potassium, more Selenium and 6.6 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 kilogram:

• Raw Ripe Red Tomatoes have 8.2 times more Sugars than Boiled Black Beans.
• While Boiled Black Beans contain 7.3 times more Energy, 35 times more Omega 3, 6.1 times more Carbohydrate, 7.3 times more Fiber and 10.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Boiled Black Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.