Comparing Nutrients in 1 pound Navy Beans VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Tomatoes	17%	9%	74%

Macro Nutrients

	Navy Beans	Tomatoes	Recommended Dietary Allowance
Energy	52.7% 1529kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	153% 2.44g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.5g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	24.3% 17.6g	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	0% 0g	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	% 0.95g	% 5.67g	g per day for Men 19-50 years
Sucrose	% 15g	% 0g	g per day for Men 19-50 years
Fiber	183% 69.4g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	181% 101g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Navy 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	293% 3.5mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.2% 0.74mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.92mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.5% 3.37mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	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	413% 1651μg	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	NA	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	0.6% 0.091mg	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Tomatoes	Recommended Dietary Allowance
Calcium	66.7% 667mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	420% 3.8mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	311% 25mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	189% 794mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	280% 6.43mg	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	264% 1846mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	158% 5375mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	151% 16.6mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	1.5% 55g	11.6% 429g	3700g per day for Men 19-50 years

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

• Raw Navy Beans have 20.9 times more Vitamin B1, 8.6 times more Vitamin B2, 3.7 times more Vitamin B3, 8.4 times more Vitamin B5, 5.4 times more Vitamin B6 and 24.3 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 27 times more Vitamin E and 3.2 times more Vitamin K than Raw Navy Beans.
• Both Raw Navy 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 Navy Beans vs Tomatoes:

• Raw Navy Beans have 14.7 times more Calcium, 14.1 times more Copper, 20.3 times more Iron, 15.9 times more Magnesium, 12.4 times more Manganese, 17 times more Phosphorus, 5 times more Potassium, more Selenium and 21.5 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw 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, 7.5 times more Fat, 179.3 times more Omega 3, 4.2 times more Omega 6, 15.6 times more Carbohydrate, 1.5 times more Sugars, 12.8 times more Fiber and 25.4 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Fructose than Raw Navy Beans.
• Both Raw Navy Beans as well as Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 1 lb.