Comparing Nutrients in 300 calories Tomatoes VS Boiled Pinto Beans with Salt

Weight per 300 calories

• Tomatoes: 1667g
• Boiled Pinto Beans with Salt: 210g

Boiled Pinto Beans with Salt have 7.9 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is average in comparison to other foods. Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Tomatoes or Boiled Pinto Beans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled Pinto Beans with Salt	25%	4%	71%

Macro Nutrients

	Tomatoes	Boiled Pinto Beans with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	42.3% 55g	130g per day for Men 19-50 years
Sugars	60.5% 44g	0.98% 0.71g	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	31.5% 23g	0% 0g	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	% 21g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.71g	g per day for Men 19-50 years
Fiber	52.6% 20g	49.7% 19g	38g per day for Men 19-50 years
Protein	26% 14.7g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Pinto Beans with Salt	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	33.7% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	4.17% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26% 7.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	90% 361μg	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	254% 228mg	1.86% 1.68mg	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	60% 9mg	13% 1.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	6.1% 7.34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Pinto Beans with Salt	Recommended Dietary Allowance
Calcium	16.7% 167mg	9.65% 97mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.96% 38.3μg	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	56.3% 4.5mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	41.3% 0.95mg	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	57% 400mg	44% 308mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	27% 915mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	33.3% 499mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	18.7% 2.06mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	3.57% 132g	3700g per day for Men 19-50 years

Tomatoes VS Boiled Pinto Beans With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomatoes or Boiled Pinto Beans with Salt?

Lets compare vitamin content per 300 calories of Tomatoes vs Boiled Pinto Beans with Salt:

• 300 calories of Tomatoes have more Vitamin A, 1.5 times more Vitamin B1, 2.4 times more Vitamin B2, 14.8 times more Vitamin B3, 3.4 times more Vitamin B5, 2.8 times more Vitamin B6, 136 times more Vitamin C, 4.6 times more Vitamin E and 17.9 times more Vitamin K than Boiled Pinto Beans with Salt.
• While 300 kcal of Boiled Pinto Beans with Salt contain 1.4 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• 300 calories of Boiled Pinto Beans with Salt have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Raw Ripe Red Tomatoes as well as Boiled Pinto Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomatoes vs Boiled Pinto Beans with Salt:

• 300 calories of Tomatoes have 1.7 times more Calcium, 2.1 times more Copper, 1.7 times more Magnesium, 2 times more Manganese, 1.3 times more Phosphorus, 4.3 times more Potassium, 1.4 times more Zinc and 11.9 times more Water than Boiled Pinto Beans with Salt.
• While 300 kcal of Boiled Pinto Beans with Salt contain more Selenium and 6 times more Sodium than Raw Ripe Red Tomatoes.
• Both Tomatoes and Boiled Pinto Beans with Salt contain similar levels of Iron per 300 calories.
• 300 calories of Tomatoes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomatoes have 8.1 times more Omega 6, 61.5 times more Sugars and more Fructose than Boiled Pinto Beans with Salt.
• While 300 kcal of Boiled Pinto Beans with Salt contain 4.6 times more Omega 3 and 1.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Tomatoes and Boiled Pinto Beans with Salt offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Tomatoes provide inadequate amounts of Omega 3
• 300 calories of Boiled Pinto Beans with Salt provide inadequate amounts of Omega 6