Comparing Nutrients in 500 calories Canned Beans VS Tomatoes

Weight per 500 calories

• Canned Beans: 532g
• Tomatoes: 2778g

Canned Beans have 5.2 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 500 calories - Canned Beans or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Beans	18%	3%	79%
Tomatoes	17%	9%	74%

Macro Nutrients

	Canned Beans	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	1.72% 0.29g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.5% 112g	83% 108g	130g per day for Men 19-50 years
Sugars	58.4% 42.3g	101% 73g	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	11.4% 8.3g	52.5% 38g	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	% 8.46g	% 34.7g	g per day for Men 19-50 years
Sucrose	% 25.5g	% 0g	g per day for Men 19-50 years
Fiber	57.4% 22g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	45% 25.3g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Canned Beans	Tomatoes	Recommended Dietary Allowance
Vitamin A	2.96% 26.6μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.6% 0.51mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.4% 0.45mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 64μg	104% 417μg	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% 0mg	423% 381mg	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	5.3% 0.8mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.55% 4.26μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beans	Tomatoes	Recommended Dietary Allowance
Calcium	18% 181mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	85.7% 0.77mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	79% 6.33mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	34% 144mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	25.2% 0.58mg	138% 3.17mg	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	56.2% 394mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	35% 1191mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	48.4% 26.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	122% 1824mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	10.4% 383g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Beans vs Tomatoes:

• Raw Ripe Red Tomatoes contain 43.9 times more Vitamin A, 2 times more Vitamin B1, 2.5 times more Vitamin B2, 7.2 times more Vitamin B3, 2.2 times more Vitamin B5, 5 times more Vitamin B6, 6.5 times more Vitamin B9, more Vitamin C, 18.8 times more Vitamin E and 51.6 times more Vitamin K than Canned Beans with Salt.
• Both Canned Beans with Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Beans vs Tomatoes:

• Canned Beans with Salt have more Selenium, 13.1 times more Sodium and 2.6 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Calcium, 2.1 times more Copper, 2.1 times more Magnesium, 5.5 times more Manganese, 1.7 times more Phosphorus, 5.5 times more Potassium and 6.9 times more Water than Canned Beans with Salt.
• Both Canned Beans with Salt and Raw Ripe Red Tomatoes have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes contain 2.8 times more Fat, 7.6 times more Omega 6, 1.7 times more Sugars, 4.6 times more Fructose and 1.5 times more Fiber than Canned Beans with Salt.
• Both Canned Beans with Salt and Raw Ripe Red Tomatoes have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 500 kcal.
• Both Canned Beans with Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.