Comparing Nutrients in 1 pound Canned White Beans VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned White Beans	25%	2%	73%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Canned White Beans	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	18% 517kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	12.3% 16g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	16% 11.7g	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	8.32% 6.03g	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	57.3% 21.8g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	59% 33g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Canned White Beans	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.3% 0.44mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	24.4% 0.32mg	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	73.7% 295μg	22.7% 91μg	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% 0mg	353% 318mg	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	24% 3.6mg	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned White Beans	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	33% 331mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31.3μg	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	170% 13.6mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	13.4% 0.31mg	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	59% 413mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	60.6% 2059mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	103% 1542mg	76.5% 1148mg	1500mg per day for Men 19-50 years
Zinc	46% 5.1mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	8.6% 318g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned White Beans VS Tomato Juice with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned White Beans versus 1 lb of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned White Beans vs Tomato Juice with Salt:

• 1 pound of Canned White Beans has 3.3 times more Vitamin B9, 2.5 times more Vitamin E and 1.3 times more Vitamin K than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains more Vitamin A, 2.1 times more Vitamin B2, 6 times more Vitamin B3 and more Vitamin C than Canned White Beans.
• Both Canned White Beans and Tomato Juice with Salt provide similar amounts of Vitamin B1 and Vitamin B6 per one pound.
• 1 pound of Canned White Beans have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• 1 pound of Tomato Juice with Salt have insufficient amounts of Vitamin K
• Both Canned White Beans as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned White Beans vs Tomato Juice with Salt:

• 1 pound of Canned White Beans has 7.3 times more Calcium, 5.5 times more Copper, 7.7 times more Iron, 4.6 times more Magnesium, 7.6 times more Manganese, 4.8 times more Phosphorus, 2.1 times more Potassium, 3.2 times more Selenium, 1.3 times more Sodium and 10.2 times more Zinc than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains 1.3 times more Water than Canned White Beans.
• 1 pound of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned White Beans has 6.7 times more Energy, 11.2 times more Omega 3, 6 times more Carbohydrate, 12 times more Fiber and 8.5 times more Protein than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains 8.9 times more Sugars than Canned White Beans.
• 1 pound of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Canned White Beans as well as Canned Tomato Juice with Salt provide inadequate amounts of Omega 6 in one pound.