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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Pinto Beans	23%	3%	74%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cooked Frozen Young Pinto Beans	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	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	64.5% 24.5g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	75.4% 42.2g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Pinto Beans	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.24mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.7% 0.49mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.87mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	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	38.6% 154μg	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	3.53% 3.18mg	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	NA	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Pinto Beans	Tomatoes	Recommended Dietary Allowance
Calcium	23.6% 236mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	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	154% 12.3mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	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	64.8% 454mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	25% 376mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	7.1% 263g	11.6% 429g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Young Pinto Beans have 7.4 times more Vitamin B1, 5.7 times more Vitamin B2, 2.9 times more Vitamin B5, 2.4 times more Vitamin B6 and 2.3 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 19.6 times more Vitamin C than Boiled and Drained Frozen Young Pinto Beans.
• Both Boiled and Drained Frozen Young Pinto Beans and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 per 1 lb.
• Both Boiled and Drained Frozen Young Pinto 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 Cooked Frozen Young Pinto Beans vs Tomatoes:

• Boiled and Drained Frozen Young Pinto Beans have 5.2 times more Calcium, 1.5 times more Copper, 10 times more Iron, 4.9 times more Magnesium, 4.3 times more Manganese, 4.2 times more Phosphorus, 2.7 times more Potassium, more Selenium, 16.6 times more Sodium and 4.1 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Water than Boiled and Drained Frozen Young Pinto Beans.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Frozen Young Pinto Beans have 9 times more Energy, 59 times more Omega 3, 7.9 times more Carbohydrate, 4.5 times more Fiber and 10.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Boiled and Drained Frozen Young Pinto Beans as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.