Comparing Nutrients in 1 pound California Red Kidney Beans VS Tomato Juice

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Tomato Juice	17%	13%	70%

Macro Nutrients

	California Red Kidney Beans	Tomato Juice	Recommended Dietary Allowance
Energy	51.6% 1497kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	12.3% 16g	130g per day for Men 19-50 years
Sugars	NA	16% 11.7g	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	8.32% 6.03g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	297% 113g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	197% 111g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Tomato Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	24.4% 0.32mg	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	447% 1787μg	22.7% 91μg	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	22.7% 20.4mg	353% 318mg	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	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Tomato Juice	Recommended Dietary Allowance
Calcium	88.5% 885mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31.3μg	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	530% 42.4mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	13.4% 0.31mg	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	262% 1837mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	11.6% 427g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Tomato Juice:

• Raw California Red Kidney Beans have 5.3 times more Vitamin B1, 2.8 times more Vitamin B2, 3.1 times more Vitamin B3, 5.7 times more Vitamin B6 and 19.7 times more Vitamin B9 than Canned Tomato Juice no Salt.
• While Canned Tomato Juice no Salt contains more Vitamin A and 15.6 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Canned Tomato Juice no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for California Red Kidney Beans vs Tomato Juice:

• Raw California Red Kidney Beans have 19.5 times more Calcium, 26.2 times more Copper, 24 times more Iron, 14.5 times more Magnesium, 14.7 times more Manganese, 21.3 times more Phosphorus, 6.9 times more Potassium, 6.4 times more Selenium and 23.2 times more Zinc than Canned Tomato Juice no Salt.
• While Canned Tomato Juice no Salt contains 8 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans have 19.4 times more Energy, 16.8 times more Omega 3, 16.9 times more Carbohydrate, 62.3 times more Fiber and 28.7 times more Protein than Canned Tomato Juice no Salt.
• Both Raw California Red Kidney Beans as well as Canned Tomato Juice no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.