Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Sprouted Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Sprouted Navy Beans	30%	8%	62%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Sprouted Navy Beans	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	10.5% 304kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	73.7% 1.18g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	3.92% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	45.5% 59g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	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	% 5.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	NA	38g per day for Men 19-50 years
Protein	7.7% 4.3g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Sprouted Navy Beans	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	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	75% 3.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	66.6% 0.87mg	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	150% 599μg	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	95% 85.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Sprouted Navy Beans	Recommended Dietary Allowance
Calcium	5% 50mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	179% 1.6mg	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	109% 8.75mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	109% 458mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	80.5% 1.85mg	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	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	41% 1393mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	36.7% 4.04mg	11mg per day for Men 19-50 years
Water	11.6% 428g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Sprouted Navy Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Ripe Red Tomatoes versus 1 lb of Sprouted Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Sprouted Navy Beans:

• 1 pound of Cooked Ripe Red Tomatoes has more Vitamin A and 1.2 times more Vitamin C than Sprouted Navy Beans.
• While 1 lb of Raw Sprouted Navy Beans contains 10.8 times more Vitamin B1, 9.8 times more Vitamin B2, 2.3 times more Vitamin B3, 6.4 times more Vitamin B5, 2.4 times more Vitamin B6 and 10.2 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 pound of Sprouted Navy Beans have insufficient amounts of Vitamin A
• Both Cooked Ripe Red Tomatoes as well as Raw Sprouted Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Sprouted Navy Beans:

• 1 lb of Raw Sprouted Navy Beans contains 4.7 times more Copper, 2.8 times more Iron, 11.2 times more Magnesium, 3.9 times more Manganese, 3.6 times more Phosphorus, 1.4 times more Potassium and 6.4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Sprouted Navy Beans contain similar levels of Water per one pound.
• 1 pound of Cooked Ripe Red Tomatoes lack sufficient amounts of Zinc
• Both Cooked Ripe Red Tomatoes as well as Raw Sprouted Navy Beans lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Sprouted Navy Beans contains 3.7 times more Energy, 130 times more Omega 3, 3.3 times more Carbohydrate and 6.5 times more Protein than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3 and Protein
• Both Cooked Ripe Red Tomatoes as well as Raw Sprouted Navy Beans provide inadequate amounts of Omega 6 in one pound.