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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Pinto Beans	23%	3%	74%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cooked Frozen Young Pinto Beans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	25.3% 735kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	2.24% 2.18g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	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	108% 140g	14% 18g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	64.5% 24.5g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	75.4% 42.2g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young 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	104% 1.24mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.7% 0.49mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.87mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	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	38.6% 154μg	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	3.53% 3.18mg	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

	Cooked Frozen Young Pinto Beans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	23.6% 236mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	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	154% 12.3mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	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	64.8% 454mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	25% 376mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	7.1% 263g	11.6% 428g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Young Pinto Beans have 7.6 times more Vitamin B1, 4.9 times more Vitamin B2, 2 times more Vitamin B5, 2.5 times more Vitamin B6 and 2.6 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 32.6 times more Vitamin C than Boiled and Drained Frozen Young Pinto Beans.
• Both Boiled and Drained Frozen Young Pinto Beans and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3 per 1 lb.
• Both Boiled and Drained Frozen Young Pinto 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 Cooked Frozen Young Pinto Beans vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Frozen Young Pinto Beans have 4.7 times more Calcium, 4 times more Iron, 6 times more Magnesium, 4.7 times more Manganese, 3.6 times more Phosphorus, 3 times more Potassium, 2.8 times more Selenium, 7.5 times more Sodium and 4.9 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.6 times more Water than Boiled and Drained Frozen Young Pinto Beans.
• Both Boiled and Drained Frozen Young Pinto Beans and Cooked Ripe Red Tomatoes have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Frozen Young Pinto Beans have 9 times more Energy, 88.5 times more Omega 3, 7.7 times more Carbohydrate, 7.7 times more Fiber and 9.8 times more Protein than Cooked Ripe Red Tomatoes.
• Both Boiled and Drained Frozen Young Pinto Beans as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.