Comparing Nutrients in 1 pound Boiled Navy Beans VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans	23%	4%	73%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Boiled Navy Beans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	22% 635kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3.63% 0.62g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	21.6% 28g	130g per day for Men 19-50 years
Sugars	2.3% 1.68g	22% 16g	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	0% 0g	11.8% 8.53g	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	% 0g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 1.68g	% 0.091g	g per day for Men 19-50 years
Fiber	125% 47.6g	12% 4.54g	38g per day for Men 19-50 years
Protein	66.7% 37.3g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy Beans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.6% 1.08mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	5.93% 0.077mg	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	159% 635μg	5.67% 22.7μg	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	4.54% 4.1mg	40% 36mg	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	0.3% 0.045mg	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	31.3% 313mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	56.4% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	134% 10.7mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	57.2% 240mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	11.6% 0.27mg	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	93% 653mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	42.5% 4.67mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	7.82% 289g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Navy Beans VS Stewed Canned Tomatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Navy Beans versus 1 lb of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Navy Beans vs Stewed Canned Tomatoes:

• 1 pound of Boiled Navy Beans has 5.2 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B5, 8.1 times more Vitamin B6 and 28 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 8.8 times more Vitamin C, 83 times more Vitamin E and 4 times more Vitamin K than Boiled Navy Beans.
• Both Boiled Navy Beans and Stewed Canned Tomatoes provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Boiled Navy Beans have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Boiled Navy Beans as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Navy Beans vs Stewed Canned Tomatoes:

• 1 pound of Boiled Navy Beans has 2 times more Calcium, 1.9 times more Copper, 1.8 times more Iron, 4.4 times more Magnesium, 8.9 times more Manganese, 7.2 times more Phosphorus, 1.9 times more Potassium, 4.8 times more Selenium and 6.1 times more Zinc than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains more Sodium and 1.4 times more Water than Boiled Navy Beans.
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Navy Beans has 5.4 times more Energy, 59 times more Omega 3, 4.2 times more Carbohydrate, 10.5 times more Fiber and 9 times more Protein than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 9.5 times more Sugars and more Fructose than Boiled Navy Beans.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled Navy Beans as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 6 in one pound.