Comparing Nutrients in 300 calories Canned Pinto Beans VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Canned Pinto Beans: 263g
• Cooked Ripe Red Tomatoes: 1667g

Canned Pinto Beans have 6.3 times more energy per 100g than Cooked Ripe Red Tomatoes. It has average energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Canned Pinto Beans or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans	24%	7%	69%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Canned Pinto Beans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.44% 2.37g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.2g	51.4% 67g	130g per day for Men 19-50 years
Sugars	1.96% 1.42g	57.2% 41.5g	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	30% 22g	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	% 0g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 1.42g	% 0g	g per day for Men 19-50 years
Fiber	38% 14.5g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	33% 18.4g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.4% 0.14mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.72mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	101% 1.3mg	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	15.8% 63μg	54% 217μg	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	0.29% 0.26mg	422% 380mg	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	NA	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	16.6% 166mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	75.7% 0.68mg	139% 1.25mg	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	43.8% 3.5mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	20% 84.2mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	76% 1.75mg	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	38% 266mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	21.2% 721mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	NA	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	42% 629mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	5.02% 186g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Pinto Beans vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain 4.4 times more Vitamin B1, 7.3 times more Vitamin B2, 12.4 times more Vitamin B3, 3.4 times more Vitamin B9 and 1444 times more Vitamin C than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans, Solids as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Pinto Beans vs Cooked Ripe Red Tomatoes:

• Canned Pinto Beans, Solids have 3.4 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.8 times more Copper, 3.2 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 1.8 times more Phosphorus, 5 times more Potassium, 1.5 times more Zinc and 8.5 times more Water than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans, Solids and Cooked Ripe Red Tomatoes have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Pinto Beans, Solids have 12.5 times more Omega 3 and 1.2 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.3 times more Omega 6, 1.3 times more Carbohydrate, 29.2 times more Sugars and more Fructose than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans, Solids and Cooked Ripe Red Tomatoes have similar amounts of Energy and Protein per 300 kcal.
• Both Canned Pinto Beans, Solids as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.