Comparing Nutrients in 1 pound Tomatoes VS Boiled Black Beans

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled Black Beans	26%	4%	70%

Macro Nutrients

	Tomatoes	Boiled Black Beans	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	20.6% 599kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	2.53% 2.45g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	3.36% 0.57g	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	82.7% 108g	130g per day for Men 19-50 years
Sugars	16.5% 12g	2% 1.45g	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	104% 39.5g	38g per day for Men 19-50 years
Protein	7.13% 4g	71.8% 40g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Black Beans	Recommended Dietary Allowance
Vitamin A	21% 191μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	24% 0.31mg	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	169% 676μg	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	26.3% 3.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Black Beans	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	105% 0.95mg	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	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	87.6% 2mg	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	91% 635mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	47.4% 1610mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	11.6% 429g	8.06% 298g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin C and 2.4 times more Vitamin K than Boiled Black Beans.
• While Boiled Black Beans contain 6.6 times more Vitamin B1, 3.1 times more Vitamin B2, 2.7 times more Vitamin B5, 9.9 times more Vitamin B9 and 1.6 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled Black Beans have similar amounts of Vitamin B3 and Vitamin B6 per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Boiled Black Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Boiled Black Beans:

• Raw Ripe Red Tomatoes have 1.4 times more Water than Boiled Black Beans.
• While Boiled Black Beans contain 2.7 times more Calcium, 3.5 times more Copper, 7.8 times more Iron, 6.4 times more Magnesium, 3.9 times more Manganese, 5.8 times more Phosphorus, 1.5 times more Potassium, more Selenium and 6.6 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 8.2 times more Sugars than Boiled Black Beans.
• While Boiled Black Beans contain 7.3 times more Energy, 35 times more Omega 3, 6.1 times more Carbohydrate, 7.3 times more Fiber and 10.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Boiled Black Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.