Comparing Nutrients in 300 calories Tomatoes in Juice with Salt VS White Beans

Weight per 300 calories

• Tomatoes in Juice with Salt: 1875g
• White Beans: 90g

Raw White Beans have 20.8 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is high in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Tomatoes in Juice with Salt or White Beans?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
White Beans	27%	2%	71%

Macro Nutrients

	Tomatoes in Juice with Salt	White Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	9.35% 0.15g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	41.8% 54.3g	130g per day for Men 19-50 years
Sugars	66% 48g	2.62% 1.9g	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	34% 24.6g	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	% 23.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	94% 35.6g	36% 13.7g	38g per day for Men 19-50 years
Protein	26.5% 15g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	White Beans	Recommended Dietary Allowance
Vitamin A	41.7% 375μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	898% 10.8mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.3% 1.03mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.4mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.1mg	22% 0.29mg	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	37.5% 150μg	87.4% 350μg	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	263% 236mg	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	73.8% 11mg	1.26% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.6% 48.8μg	4.2% 5.05μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	White Beans	Recommended Dietary Allowance
Calcium	62% 619mg	21.6% 216mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	98% 0.89mg	0.9mg per day for Men 19-50 years
Fluoride	2.4% 96μg	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	134% 10.7mg	118% 9.4mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	40.8% 171mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.28mg	70.3% 1.6mg	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	45.5% 319mg	38.7% 271mg	700mg per day for Men 19-50 years
Potassium	105% 3581mg	47.6% 1617mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	144% 2156mg	0.96% 14.4mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	48% 1777g	0.28% 10g	3700g per day for Men 19-50 years

Tomatoes In Juice With Salt VS White Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomatoes in Juice with Salt or White Beans?

Lets compare vitamin content per 300 calories of Tomatoes in Juice with Salt vs White Beans:

• 300 calories of Tomatoes in Juice with Salt have more Vitamin A, 27.4 times more Vitamin B1, 7.8 times more Vitamin B2, 30.9 times more Vitamin B3, 3.3 times more Vitamin B5, 7.3 times more Vitamin B6, more Vitamin C, 58.5 times more Vitamin E and 9.7 times more Vitamin K than White Beans.
• While 300 kcal of Raw White Beans contain 2.3 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 300 calories of White Beans have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C, Vitamin E and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw White Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomatoes in Juice with Salt vs White Beans:

• 300 calories of Tomatoes in Juice with Salt have 2.9 times more Calcium, 2.2 times more Potassium, 149.6 times more Sodium and 174.2 times more Water than White Beans.
• While 300 kcal of Raw White Beans contain 1.3 times more Manganese and 1.5 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and White Beans contain similar levels of Copper, Iron, Magnesium, Phosphorus and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomatoes in Juice with Salt have 10.2 times more Omega 6, 25.2 times more Sugars and 2.6 times more Fiber than White Beans.
• While 300 kcal of Raw White Beans contain 2 times more Omega 3 and 1.4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and White Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3
• 300 calories of White Beans provide inadequate amounts of Omega 6