Comparing Nutrients in 500 calories Small White Beans VS Tomatoes

Weight per 500 calories

• Small White Beans: 149g
• Tomatoes: 2778g

Small White Beans have 18.7 times more energy per 100g than Tomatoes. It has high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Small White Beans or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Small White Beans	25%	3%	72%
Tomatoes	17%	9%	74%

Macro Nutrients

	Small White Beans	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	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	71.3% 93g	83% 108g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 34.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	98% 37g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	56% 31.4g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Small White Beans	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.3% 0.65mg	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	144% 574μg	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	NA	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Small White Beans	Tomatoes	Recommended Dietary Allowance
Calcium	25.7% 257mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	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	144% 11.5mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	65% 272mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	82.7% 1.9mg	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	95% 662mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	67.5% 2295mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	71% 2626g	3700g per day for Men 19-50 years

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

• Raw Small White Beans have 1.4 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 1.7 times more Vitamin B2, 8.3 times more Vitamin B3, 2.3 times more Vitamin B5, 3.4 times more Vitamin B6 and more Vitamin C than Raw Small White Beans.
• Both Raw Small White Beans and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 per 500 kcal.
• Both Raw Small White Beans 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 Small White Beans vs Tomatoes:

• Raw Small White Beans have 1.5 times more Iron and more Selenium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Copper, 1.7 times more Manganese, 2.9 times more Potassium, 7.8 times more Sodium and 150.7 times more Water than Raw Small White Beans.
• Both Raw Small White Beans and Raw Ripe Red Tomatoes have similar amounts of Calcium, Magnesium, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Small White Beans have 4.1 times more Omega 3 and 1.3 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.2 times more Fat and 5.4 times more Omega 6 than Raw Small White Beans.
• Both Raw Small White Beans and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Raw Small White Beans as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.