Comparing Nutrients in 300 calories Navy Beans VS Tomatoes

Weight per 300 calories

• Navy Beans: 89g
• Tomatoes: 1667g

Navy Beans have 18.7 times more energy per 100g than Tomatoes. It has high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Navy Beans or Tomatoes?

Macros Ratio

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

Macro Nutrients

	Navy Beans	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.38% 1.34g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.75% 0.3g	7.84% 1.33g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.6% 54g	50% 65g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	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	0% 0g	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	% 0.19g	% 21g	g per day for Men 19-50 years
Sucrose	% 2.96g	% 0g	g per day for Men 19-50 years
Fiber	36% 13.6g	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

	Navy 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	57.5% 0.69mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	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	81% 324μg	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	NA	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	0.12% 0.018mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.85% 2.23μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Tomatoes	Recommended Dietary Allowance
Calcium	13% 131mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	82.5% 0.74mg	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	61% 4.9mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	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	51.8% 362mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	31% 1055mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	18% 9.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.45mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	29.5% 3.25mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	0.29% 10.8g	42.6% 1575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Navy Beans vs Tomatoes:

• Raw Navy Beans have 1.3 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 2.2 times more Vitamin B2, 5.1 times more Vitamin B3, 2.2 times more Vitamin B5, 3.5 times more Vitamin B6, 505.5 times more Vitamin E and 59.2 times more Vitamin K than Raw Navy Beans.
• Both Raw Navy Beans and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 per 300 kcal.
• Both Raw Navy 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 Navy Beans vs Tomatoes:

• Raw Navy Beans have more Selenium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Calcium, 1.3 times more Copper, 1.5 times more Manganese, 3.7 times more Potassium, 18.7 times more Sodium and 146.2 times more Water than Raw Navy Beans.
• Both Raw Navy Beans and Raw Ripe Red Tomatoes have similar amounts of Iron, Magnesium, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Navy Beans have 9.6 times more Omega 3 and 1.4 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.5 times more Fat, 4.5 times more Omega 6, 12.7 times more Sugars, more Fructose and 1.5 times more Fiber than Raw Navy Beans.
• Both Raw Navy Beans and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Navy Beans as well as Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 300 kcal.