Comparing Nutrients in 1 pound Navy Beans VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Navy Beans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	52.7% 1529kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	153% 2.44g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.5g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	14% 18g	130g per day for Men 19-50 years
Sugars	24.3% 17.6g	15.6% 11.3g	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	8.2% 5.94g	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	% 0.95g	% 5.35g	g per day for Men 19-50 years
Sucrose	% 15g	% 0g	g per day for Men 19-50 years
Fiber	183% 69.4g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	181% 101g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	293% 3.5mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.2% 0.74mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.92mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.5% 3.37mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	27.6% 0.36mg	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	413% 1651μg	14.7% 59μg	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	NA	115% 103mg	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	0.6% 0.091mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	66.7% 667mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	420% 3.8mg	37.8% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	311% 25mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	189% 794mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	280% 6.43mg	20.7% 0.48mg	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	264% 1846mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	158% 5375mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	151% 16.6mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	1.5% 55g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Navy Beans vs Cooked Ripe Red Tomatoes:

• Raw Navy Beans have 21.5 times more Vitamin B1, 7.5 times more Vitamin B2, 4.1 times more Vitamin B3, 5.8 times more Vitamin B5, 5.4 times more Vitamin B6 and 28 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A and 28 times more Vitamin E than Raw Navy Beans.
• Both Raw Navy Beans and Cooked Ripe Red Tomatoes have similar amounts of Vitamin K per 1 lb.
• Both Raw Navy Beans as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Navy Beans vs Cooked Ripe Red Tomatoes:

• Raw Navy Beans have 13.4 times more Calcium, 11.1 times more Copper, 8.1 times more Iron, 19.4 times more Magnesium, 13.5 times more Manganese, 14.5 times more Phosphorus, 5.4 times more Potassium, 22 times more Selenium and 26.1 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 7.8 times more Water than Raw Navy Beans.

Comparison of macro-nutrients per 1 pound:

• Raw Navy Beans have 18.7 times more Energy, 13.6 times more Fat, 269 times more Omega 3, 8 times more Omega 6, 15.1 times more Carbohydrate, 1.6 times more Sugars, 21.9 times more Fiber and 23.5 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Fructose than Raw Navy Beans.
• Both Raw Navy Beans as well as Cooked Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 1 lb.