Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Canned low Salt Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Canned low Salt Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Canned low Salt Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	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	14% 18g	51.7% 67.3g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	11.6% 8.4g	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	0% 0g	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	% 5.35g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.4g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	63.3% 24g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Canned low Salt Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	28% 0.36mg	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	14.7% 59μg	29.5% 118μg	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	115% 103mg	4.03% 3.63mg	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	17% 2.54mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Canned low Salt Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	5% 50mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	74% 0.67mg	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	38.6% 3.1mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	57.4% 1.3mg	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	18% 127mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	35.4% 531mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	11.6% 428g	9.56% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Canned low Salt Red Kidney Beans with Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Ripe Red Tomatoes versus 1 lb of Canned low Salt Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Canned low Salt Red Kidney Beans with Liquids:

• 1 pound of Cooked Ripe Red Tomatoes has more Vitamin A, 28.5 times more Vitamin C and 28 times more Vitamin E than Canned low Salt Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids low Salt contains 2.9 times more Vitamin B1, 3 times more Vitamin B2, 2 times more Vitamin B9 and 1.5 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned low Salt Red Kidney Beans with Liquids provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 pound of Canned low Salt Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Cooked Ripe Red Tomatoes as well as Canned Red Kidney Beans Solids and Liquids low Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Canned low Salt Red Kidney Beans with Liquids:

• 1 pound of Cooked Ripe Red Tomatoes has 1.2 times more Water than Canned low Salt Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids low Salt contains 2.6 times more Calcium, 2 times more Copper, 1.8 times more Iron, 3.3 times more Magnesium, 2.8 times more Manganese, 3.8 times more Phosphorus, 2.2 times more Selenium, 10.6 times more Sodium and 4.4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned low Salt Red Kidney Beans with Liquids contain similar levels of Potassium per one pound.
• 1 pound of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Ripe Red Tomatoes has 1.3 times more Sugars than Canned low Salt Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids low Salt contains 4.5 times more Energy, 25.5 times more Omega 3, 3.7 times more Carbohydrate, 7.6 times more Fiber and 5.5 times more Protein than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Canned Red Kidney Beans Solids and Liquids low Salt provide inadequate amounts of Omega 6 in one pound.