Comparing Nutrients in 1 pound Red Kidney Beans VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Tomatoes	17%	9%	74%

Macro Nutrients

	Red Kidney Beans	Tomatoes	Recommended Dietary Allowance
Energy	52.7% 1529kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	13% 9.53g	16.5% 12g	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	8.57% 6.2g	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	181% 69g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	182% 102g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	447% 1787μg	17% 68μg	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	69% 62mg	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	6.35% 0.95mg	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Tomatoes	Recommended Dietary Allowance
Calcium	37.6% 376mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	0.26% 10.4μg	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	379% 30.3mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	22.5% 0.52mg	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	263% 1842mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	11.6% 429g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Red Kidney Beans vs Tomatoes:

• Raw Red Kidney Beans have 16.4 times more Vitamin B1, 11.3 times more Vitamin B2, 3.6 times more Vitamin B3, 8.8 times more Vitamin B5, 5 times more Vitamin B6 and 26.3 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 3 times more Vitamin C, 2.6 times more Vitamin E and 1.4 times more Vitamin K than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Red Kidney Beans vs Tomatoes:

• Raw Red Kidney Beans have 8.3 times more Calcium, 11.8 times more Copper, 24.8 times more Iron, 12.5 times more Magnesium, 9.7 times more Manganese, 16.9 times more Phosphorus, 5.7 times more Potassium, more Selenium and 16.4 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 8 times more Water than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans as well as Raw Ripe Red Tomatoes have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Red Kidney Beans have 18.7 times more Energy, 5.3 times more Fat, 119.3 times more Omega 3, 2.9 times more Omega 6, 15.8 times more Carbohydrate, 12.7 times more Fiber and 25.6 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Sugars than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.