Comparing Nutrients in 1 pound Pinto Beans VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Pinto Beans	25%	3%	72%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Pinto Beans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	54.3% 1574kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	3.33% 1.07g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	67% 1.08g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	4.54% 0.77g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	218% 284g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	13.2% 9.57g	NA	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	NA	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	% 0.59g	NA	g per day for Men 19-50 years
Sucrose	% 9g	NA	g per day for Men 19-50 years
Fiber	185% 70.3g	NA	38g per day for Men 19-50 years
Protein	173% 97g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Pinto Beans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	270% 3.23mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.33mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.2% 3.56mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	36% 0.47mg	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	595% 2381μg	10.2% 41μg	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	31.8% 28.6mg	31.2% 28mg	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	6.35% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinto Beans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	51.3% 513mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	450% 4.05mg	45.4% 0.41mg	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	287% 23mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	190% 798mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	26% 0.6mg	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	266% 1864mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	186% 6319mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	230% 127μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	1.4% 51.4g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Pinto Beans VS Canned Tomatoes with Green Chilies per 1 lb

Compare the macro and micronutrient content in 1 lb of Pinto Beans versus 1 lb of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Pinto Beans vs Canned Tomatoes with Green Chilies:

• 1 pound of Pinto Beans has 21 times more Vitamin B1, 11.2 times more Vitamin B2, 1.8 times more Vitamin B3, 5.3 times more Vitamin B5, 4.6 times more Vitamin B6 and 58.3 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains more Vitamin A than Raw Pinto Beans.
• Both Pinto Beans and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin C per one pound.
• 1 pound of Pinto Beans have insufficient amounts of Vitamin A
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Raw Pinto Beans as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pinto Beans vs Canned Tomatoes with Green Chilies:

• 1 pound of Pinto Beans has 5.7 times more Calcium, 9.9 times more Copper, 19.5 times more Iron, 16 times more Magnesium, 8.7 times more Manganese, 29.4 times more Phosphorus, 13 times more Potassium, 69.8 times more Selenium and 17.5 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 33.4 times more Sodium and 8.3 times more Water than Raw Pinto Beans.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pinto Beans has 23.1 times more Energy, 237 times more Omega 3, 17.3 times more Carbohydrate and 31 times more Protein than Canned Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Pinto Beans as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 6 in one pound.