Comparing Nutrients in 1 pound Boiled Navy Beans VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans	23%	4%	73%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Boiled Navy Beans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	22% 635kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	3.63% 0.62g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	2.3% 1.68g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.68g	NA	g per day for Men 19-50 years
Fiber	125% 47.6g	NA	38g per day for Men 19-50 years
Protein	66.7% 37.3g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy Beans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.6% 1.08mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	36% 0.47mg	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	10.2% 41μg	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	31.2% 28mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	31.3% 313mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	45.4% 0.41mg	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	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	57.2% 240mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	26% 0.6mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	42.5% 4.67mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	7.82% 289g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Navy Beans VS Canned Tomatoes with Green Chilies per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Navy Beans vs Canned Tomatoes with Green Chilies:

• 1 pound of Boiled Navy Beans has 7 times more Vitamin B1, 3.5 times more Vitamin B2, 1.8 times more Vitamin B5, 1.3 times more Vitamin B6 and 15.6 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains more Vitamin A and 6.9 times more Vitamin C than Boiled Navy Beans.
• Both Boiled Navy Beans and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Boiled Navy Beans have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Boiled Navy Beans as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Navy Beans vs Canned Tomatoes with Green Chilies:

• 1 pound of Boiled Navy Beans has 3.5 times more Calcium, 2.3 times more Copper, 9.1 times more Iron, 4.8 times more Magnesium, 4 times more Manganese, 10.3 times more Phosphorus, 3.6 times more Potassium, 7.3 times more Selenium and 7.9 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains more Sodium and 1.5 times more Water than Boiled Navy Beans.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Navy Beans has 9.3 times more Energy, 177 times more Omega 3, 7.2 times more Carbohydrate and 11.9 times more Protein than Canned Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled Navy Beans as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 6 in one pound.