Comparing Nutrients in 300 calories Canned Black Turtle Beans VS Tomatoes

Weight per 300 calories

• Canned Black Turtle Beans: 330g
• Tomatoes: 1667g

Canned Black Turtle Beans have 5.1 times more energy per 100g than Tomatoes. It has average energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Canned Black Turtle Beans or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Black Turtle Beans	26%	3%	71%
Tomatoes	17%	9%	74%

Macro Nutrients

	Canned Black Turtle Beans	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	7.84% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	50% 65g	130g per day for Men 19-50 years
Sugars	1.05% 0.76g	60.5% 44g	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	NA	31.5% 23g	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	NA	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	60% 22.7g	52.6% 20g	38g per day for Men 19-50 years
Protein	35.5% 20g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Canned Black Turtle Beans	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.5% 0.46mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.4mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.8% 2.04mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50.3% 201μg	62.5% 250μg	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	9.9% 8.9mg	254% 228mg	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	13.6% 2.04mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.6μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Black Turtle Beans	Tomatoes	Recommended Dietary Allowance
Calcium	11.5% 115mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	70.3% 0.63mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	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	78.3% 6.26mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	27.5% 115mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	33.4% 0.77mg	82.6% 1.9mg	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	51% 356mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	30% 1015mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	84.4% 1266mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	16% 1.8mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	6.74% 249g	42.6% 1575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Black Turtle Beans vs Tomatoes:

• Canned Black Turtle Beans have 1.2 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 1.3 times more Vitamin B1, 4.8 times more Vitamin B3, 2.4 times more Vitamin B5, 7.4 times more Vitamin B6, 25.7 times more Vitamin C, 4.4 times more Vitamin E and 17.4 times more Vitamin K than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans and Raw Ripe Red Tomatoes have similar amounts of Vitamin B9 per 300 kcal.
• Both Canned Black Turtle Beans as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Black Turtle Beans vs Tomatoes:

• Canned Black Turtle Beans have 1.4 times more Iron, more Selenium and 15.2 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Calcium, 1.6 times more Copper, 1.6 times more Magnesium, 2.5 times more Manganese, 3.9 times more Potassium, 1.6 times more Zinc and 6.3 times more Water than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans and Raw Ripe Red Tomatoes have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Black Turtle Beans have 3.8 times more Omega 3 and 1.4 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.5 times more Fat, 5.9 times more Omega 6 and 57.8 times more Sugars than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Canned Black Turtle Beans as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.