Comparing Nutrients in 500 calories Boiled Navy Beans VS Stewed Canned Tomatoes

Weight per 500 calories

• Boiled Navy Beans: 357g
• Stewed Canned Tomatoes: 1923g

Boiled Navy Beans have 5.4 times more energy per 100g than Stewed Canned Tomatoes. It has average energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Navy Beans or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans	23%	4%	73%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Boiled Navy Beans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.2g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	39.5% 0.63g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	2.86% 0.49g	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.6% 93g	92% 119g	130g per day for Men 19-50 years
Sugars	1.82% 1.32g	93% 67.7g	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	50% 36g	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	% 31.3g	g per day for Men 19-50 years
Sucrose	% 1.32g	% 0.38g	g per day for Men 19-50 years
Fiber	99% 37.5g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	52.5% 29.4g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy Beans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70.5% 0.85mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	25% 0.33mg	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	125% 500μg	24% 96μg	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	3.57% 3.2mg	169% 152mg	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	0.24% 0.036mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.14μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	24.6% 246mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	239% 2.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.86μg	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	105% 8.43mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	49.3% 1.13mg	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	73.5% 514mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	41% 1389mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	33.4% 3.68mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	6.16% 228g	47.6% 1760g	3700g per day for Men 19-50 years

Boiled Navy Beans VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Navy Beans or Stewed Canned Tomatoes?

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

• 500 calories of Boiled Navy Beans have 1.5 times more Vitamin B6 and 5.2 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 2.9 times more Vitamin B2, 5.9 times more Vitamin B3, 2.3 times more Vitamin B5, 47.3 times more Vitamin C, 446.9 times more Vitamin E and 21.5 times more Vitamin K than Boiled Navy Beans.
• Both Boiled Navy Beans and Stewed Canned Tomatoes provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Boiled Navy Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Navy Beans as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Navy Beans vs Stewed Canned Tomatoes:

• 500 calories of Boiled Navy Beans have 1.7 times more Manganese and 1.3 times more Phosphorus than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 2.7 times more Calcium, 2.9 times more Copper, 3 times more Iron, 2.9 times more Potassium, more Sodium and 7.7 times more Water than Boiled Navy Beans.
• Both Boiled Navy Beans and Stewed Canned Tomatoes contain similar levels of Magnesium, Selenium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Navy Beans have 11 times more Omega 3, 2 times more Fiber and 1.7 times more Protein than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 1.3 times more Carbohydrate, 51.2 times more Sugars and more Fructose than Boiled Navy Beans.
• Both Boiled Navy Beans and Stewed Canned Tomatoes offer comparable quantities of Energy per 500 calories.
• 500 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Boiled Navy Beans as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 6 in 500 calories.