Comparing Nutrients in 500 calories Boiled Navy Beans VS Cooked Ripe Red Tomatoes

Weight per 500 calories

• Boiled Navy Beans: 357g
• Cooked Ripe Red Tomatoes: 2778g

Boiled Navy Beans have 7.8 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 500 calories - Boiled Navy Beans or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans	23%	4%	73%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Boiled Navy Beans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.2g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	39.5% 0.63g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	2.86% 0.49g	6.86% 1.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.6% 93g	85.7% 111g	130g per day for Men 19-50 years
Sugars	1.82% 1.32g	95% 69g	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% 36.4g	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	% 32.8g	g per day for Men 19-50 years
Sucrose	% 1.32g	% 0g	g per day for Men 19-50 years
Fiber	99% 37.5g	51% 19.4g	38g per day for Men 19-50 years
Protein	52.5% 29.4g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy Beans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70.5% 0.85mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	71.7% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	169% 2.2mg	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	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	3.57% 3.2mg	704% 633mg	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	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.14μg	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	24.6% 246mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	231% 2.1mg	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	236% 19mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	127% 2.9mg	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	111% 778mg	700mg per day for Men 19-50 years
Potassium	41% 1389mg	178% 6056mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	33.4% 3.68mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	6.16% 228g	71% 2621g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Navy Beans vs Cooked Ripe Red Tomatoes:

• Boiled Navy Beans have 1.4 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 2.6 times more Vitamin B2, 6.4 times more Vitamin B3, 3.8 times more Vitamin B5, 4.5 times more Vitamin B6, 197 times more Vitamin C, 435.6 times more Vitamin E and 36.3 times more Vitamin K than Boiled Navy Beans.
• Both Boiled Navy Beans and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1 per 500 kcal.
• Both Boiled Navy Beans as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Navy Beans vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain 2.8 times more Copper, 2.2 times more Iron, 1.3 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus, 4.4 times more Potassium, 1.3 times more Selenium, more Sodium and 11.5 times more Water than Boiled Navy Beans.
• Both Boiled Navy Beans and Cooked Ripe Red Tomatoes have similar amounts of Calcium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Navy Beans have 11.4 times more Omega 3 and 1.9 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.4 times more Omega 6, 52.3 times more Sugars and more Fructose than Boiled Navy Beans.
• Both Boiled Navy Beans and Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Boiled Navy Beans as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.