Comparing Nutrients in 1 pound Boiled Pinto Beans with Salt VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Pinto Beans with Salt	25%	4%	71%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Boiled Pinto Beans with Salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	22.4% 649kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.49g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	31% 0.49g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.35g	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	91% 119g	14% 18g	130g per day for Men 19-50 years
Sugars	2.13% 1.54g	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	% 1.54g	% 0g	g per day for Men 19-50 years
Fiber	107% 41g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	73% 41g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Pinto Beans with Salt	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	73% 0.88mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9% 1.44mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	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	195% 780μg	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	4.03% 3.63mg	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	28.4% 4.26mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pinto Beans with Salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	21% 209mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	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	119% 9.5mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	89.3% 2.05mg	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	95% 667mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	58% 1978mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	40.4% 4.45mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	7.7% 286g	11.6% 428g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pinto Beans with Salt VS Cooked Ripe Red Tomatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Pinto Beans with Salt versus 1 lb of Cooked Ripe Red Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Boiled Pinto Beans with Salt has 5.4 times more Vitamin B1, 2.8 times more Vitamin B2, 1.6 times more Vitamin B5, 2.9 times more Vitamin B6, 13.2 times more Vitamin B9, 1.7 times more Vitamin E and 1.3 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While 1 lb of Cooked Ripe Red Tomatoes contains more Vitamin A, 1.7 times more Vitamin B3 and 28.5 times more Vitamin C than Boiled Pinto Beans with Salt.
• 1 pound of Boiled Pinto Beans with Salt have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• 1 pound of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• Both Boiled Pinto Beans with Salt as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Pinto Beans with Salt vs Cooked Ripe Red Tomatoes:

• 1 pound of Boiled Pinto Beans with Salt has 4.2 times more Calcium, 2.9 times more Copper, 3.1 times more Iron, 5.6 times more Magnesium, 4.3 times more Manganese, 5.3 times more Phosphorus, 2 times more Potassium, 12.4 times more Selenium, 21.6 times more Sodium and 7 times more Zinc than Cooked Ripe Red Tomatoes.
• While 1 lb of Cooked Ripe Red Tomatoes contains 1.5 times more Water than Boiled Pinto Beans with Salt.
• 1 pound of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Pinto Beans with Salt has 7.9 times more Energy, 54.5 times more Omega 3, 6.5 times more Carbohydrate, 12.9 times more Fiber and 9.5 times more Protein than Cooked Ripe Red Tomatoes.
• While 1 lb of Cooked Ripe Red Tomatoes contains 7.3 times more Sugars than Boiled Pinto Beans with Salt.
• 1 pound of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Boiled Pinto Beans with Salt as well as Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 6 in one pound.