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

Macros Ratio

	Protein	Fat	Carbs
White Beans	27%	2%	71%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	White Beans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	52% 1510kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.86g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	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	210% 273g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	181% 69g	NA	38g per day for Men 19-50 years
Protein	189% 106g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	White 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	165% 2mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.17mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.4% 3.32mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	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	440% 1760μg	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	0% 0mg	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

	White Beans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	109% 1089mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	496% 4.46mg	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	592% 47.4mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	205% 862mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	354% 8.15mg	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	195% 1365mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	239% 8142mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	106% 58μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	151% 16.6mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	1.4% 51.3g	11.6% 427g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of White 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 White Beans vs Canned Tomatoes with Green Chilies:

• 1 pound of White Beans has 12.9 times more Vitamin B1, 7.7 times more Vitamin B2, 4.9 times more Vitamin B5, 3.1 times more Vitamin B6 and 43.1 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, 1.3 times more Vitamin B3 and more Vitamin C than Raw White Beans.
• 1 pound of White Beans have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Raw White 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 White Beans vs Canned Tomatoes with Green Chilies:

• 1 pound of White Beans has 12 times more Calcium, 10.9 times more Copper, 40.2 times more Iron, 17.3 times more Magnesium, 13.6 times more Manganese, 21.5 times more Phosphorus, 16.8 times more Potassium, 32 times more Selenium and 28.2 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 25.1 times more Sodium and 8.3 times more Water than Raw White 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 White Beans has 22.2 times more Energy, 166 times more Omega 3, 16.6 times more Carbohydrate and 33.9 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 White Beans as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 6 in one pound.