Comparing Nutrients in 1 pound Canned Pinto Beans VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans	24%	7%	69%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Canned Pinto Beans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	18% 517kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	44.8% 0.72g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.6% 92g	14% 18g	130g per day for Men 19-50 years
Sugars	3.38% 2.45g	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	% 0g	% 5.35g	g per day for Men 19-50 years
Sucrose	% 2.45g	% 0g	g per day for Men 19-50 years
Fiber	65.7% 25g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	27.2% 109μg	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	0.5% 0.45mg	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	NA	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	28.6% 286mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	131% 1.17mg	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	75.4% 6.03mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	75.5% 1.74mg	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	65.4% 458mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	36.6% 1243mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	72.3% 1084mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	8.66% 320g	11.6% 428g	3700g per day for Men 19-50 years

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

• Canned Pinto Beans, Solids have 1.4 times more Vitamin B1 and 1.8 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2 times more Vitamin B3 and 228 times more Vitamin C than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans, Solids and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B2 per 1 lb.
• Both Canned Pinto Beans, Solids 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 Canned Pinto Beans vs Cooked Ripe Red Tomatoes:

• Canned Pinto Beans, Solids have 5.7 times more Calcium, 3.5 times more Copper, 2 times more Iron, 3.6 times more Magnesium, 3.6 times more Manganese, 3.6 times more Phosphorus, 1.3 times more Potassium, 21.7 times more Sodium and 4.4 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Water than Canned Pinto Beans, Solids.

Comparison of macro-nutrients per 1 pound:

• Canned Pinto Beans, Solids have 6.3 times more Energy, 79 times more Omega 3, 5 times more Carbohydrate, 7.9 times more Fiber and 7.4 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 4.6 times more Sugars and more Fructose than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans, Solids as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.