Comparing Nutrients in 1 pound Stewed Canned Tomatoes VS Boiled White Beans

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Boiled White Beans	27%	2%	71%

Macro Nutrients

	Stewed Canned Tomatoes	Boiled White Beans	Recommended Dietary Allowance
Energy	4.07% 118kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	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	21.6% 28g	87.5% 114g	130g per day for Men 19-50 years
Sugars	22% 16g	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	11.8% 8.53g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.091g	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	75.2% 28.6g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	79% 44g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled White Beans	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	44.6% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	3.97% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	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	5.67% 22.7μg	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	40% 36mg	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	25% 3.76mg	28.4% 4.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled White Beans	Recommended Dietary Allowance
Calcium	15.4% 154mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	145% 1.3mg	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	75.4% 6.03mg	210% 16.8mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	13% 91mg	73.2% 513mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	75% 2545mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	57% 6.26mg	11mg per day for Men 19-50 years
Water	11.2% 415g	7.73% 286g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Boiled White Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Stewed Canned Tomatoes versus 1 lb of Boiled White Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Stewed Canned Tomatoes vs Boiled White Beans:

• 1 pound of Stewed Canned Tomatoes has 5.1 times more Vitamin B3 and more Vitamin C than Boiled White Beans.
• While 1 lb of Boiled White Beans contains 2.6 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B5, 5.5 times more Vitamin B6, 16.2 times more Vitamin B9 and 1.5 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled White Beans provide similar amounts of Vitamin E per one pound.
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 1 pound of Boiled White Beans have insufficient amounts of Vitamin B3 and Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled White Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Stewed Canned Tomatoes vs Boiled White Beans:

• 1 pound of Stewed Canned Tomatoes has 36.8 times more Sodium and 1.5 times more Water than Boiled White Beans.
• While 1 lb of Boiled White Beans contains 2.6 times more Calcium, 2.6 times more Copper, 2.8 times more Iron, 5.3 times more Magnesium, 10.8 times more Manganese, 5.7 times more Phosphorus, 2.7 times more Potassium, 2.2 times more Selenium and 8.1 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Stewed Canned Tomatoes has 10.4 times more Sugars than Boiled White Beans.
• While 1 lb of Boiled White Beans contains 5.3 times more Energy, 23 times more Omega 3, 4.1 times more Carbohydrate, 6.3 times more Fiber and 10.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled White Beans provide inadequate amounts of Omega 6 in one pound.