Comparing Nutrients in 1 pound Tomatoes VS Adzuki Beans

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Adzuki Beans	24%	1%	75%

Macro Nutrients

	Tomatoes	Adzuki Beans	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	2.48% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	219% 285g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	152% 57.6g	38g per day for Men 19-50 years
Protein	7.13% 4g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Adzuki Beans	Recommended Dietary Allowance
Vitamin A	21% 191μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	172% 2.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	76.8% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	74.6% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	705% 2821μg	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	69% 62mg	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	16.3% 2.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Adzuki Beans	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	551% 4.96mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	282% 22.6mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	341% 7.85mg	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	15.6% 109mg	247% 1728mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	167% 5688mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	208% 23mg	11mg per day for Men 19-50 years
Water	11.6% 429g	1.65% 61g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Adzuki Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Tomatoes vs Adzuki Beans:

• 1 pound of Tomatoes has 42 times more Vitamin A and more Vitamin C than Adzuki Beans.
• While 1 lb of Raw Adzuki Beans contains 12.3 times more Vitamin B1, 11.6 times more Vitamin B2, 4.4 times more Vitamin B3, 16.5 times more Vitamin B5, 4.4 times more Vitamin B6 and 41.5 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• 1 pound of Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B5
• 1 pound of Adzuki Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Ripe Red Tomatoes as well as Raw Adzuki Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomatoes vs Adzuki Beans:

• 1 pound of Tomatoes has 7 times more Water than Adzuki Beans.
• While 1 lb of Raw Adzuki Beans contains 6.6 times more Calcium, 18.5 times more Copper, 18.4 times more Iron, 11.5 times more Magnesium, 15.2 times more Manganese, 15.9 times more Phosphorus, 5.3 times more Potassium, more Selenium and 29.6 times more Zinc than Raw Ripe Red Tomatoes.
• 1 pound of Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Adzuki Beans contains 18.3 times more Energy, 16.2 times more Carbohydrate, 10.6 times more Fiber and 22.6 times more Protein than Raw Ripe Red Tomatoes.
• 1 pound of Tomatoes provide inadequate amounts of Energy and Protein
• Both Raw Ripe Red Tomatoes as well as Raw Adzuki Beans provide inadequate amounts of Omega 6 in one pound.