Comparing Nutrients in 1 pound Tomatoes in Juice with Salt VS Boiled White Beans

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Boiled White Beans	27%	2%	71%

Macro Nutrients

	Tomatoes in Juice with Salt	Boiled White Beans	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	87.5% 114g	130g per day for Men 19-50 years
Sugars	16% 11.6g	2.13% 1.54g	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	8.2% 5.94g	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	% 5.62g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	75.2% 28.6g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	79% 44g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Boiled White Beans	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	44.6% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	3.97% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	32.4% 0.42mg	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	9.07% 36.3μg	92% 367μg	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	63.5% 57mg	0% 0mg	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	18% 2.68mg	28.4% 4.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Boiled White Beans	Recommended Dietary Allowance
Calcium	15% 150mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	145% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	32.3% 2.6mg	210% 16.8mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	125% 2.9mg	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	11% 77mg	73.2% 513mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	75% 2545mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	57% 6.26mg	11mg per day for Men 19-50 years
Water	11.6% 430g	7.73% 286g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes in Juice with Salt vs Boiled White Beans:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Vitamin A, 4.9 times more Vitamin B1, 5.1 times more Vitamin B3 and more Vitamin C than Boiled White Beans.
• While Boiled White Beans contain 2 times more Vitamin B5, 10.1 times more Vitamin B9, 1.6 times more Vitamin E and 1.3 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Boiled White Beans have similar amounts of Vitamin B2 and Vitamin B6 per 1 lb.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled White Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes in Juice with Salt vs Boiled White Beans:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 19.2 times more Sodium and 1.5 times more Water than Boiled White Beans.
• While Boiled White Beans contain 2.7 times more Calcium, 5.5 times more Copper, 6.5 times more Iron, 6.3 times more Magnesium, 9.4 times more Manganese, 6.6 times more Phosphorus, 2.9 times more Potassium, 1.9 times more Selenium and 11.5 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.

Comparison of macro-nutrients per 1 pound:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 7.5 times more Sugars than Boiled White Beans.
• While Boiled White Beans contain 8.7 times more Energy, 17.3 times more Omega 3, 7.2 times more Carbohydrate, 3.3 times more Fiber and 12.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled White Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.