Comparing Nutrients in 5 ounces Boiled Sprouted Pinto Beans VS Stewed Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Pinto Beans	28%	11%	61%
Stewed Tomatoes	9%	29%	62%

Macro Nutrients

	Boiled Sprouted Pinto Beans	Stewed Tomatoes	Recommended Dietary Allowance
Energy	1.08% 31kcal	3.86% 112kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.47% 5.8g	14.2% 18.5g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	6.34% 2.4g	38g per day for Men 19-50 years
Protein	4.7% 2.64g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Pinto Beans	Stewed Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.2% 46.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	12.8% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.43% 0.084mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.42% 1.03mg	9.83% 1.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.66% 0.33mg	7.26% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	9.38% 0.12mg	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	10.3% 41μg	3.9% 15.6μg	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	9.6% 8.65mg	28.7% 25.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Pinto Beans	Stewed Tomatoes	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	15% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	11.7% 0.94mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	7.6% 0.17mg	12% 0.27mg	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	6.07% 42.5mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	10.3% 350mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	4.8% 72.3mg	43% 645mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.58% 132g	3.1% 114g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Sprouted Pinto Beans vs Stewed Tomatoes:

• Boiled and Drained Sprouted Pinto Beans have 2.6 times more Vitamin B9 than Stewed Ripe Red Tomatoes.
• While Stewed Ripe Red Tomatoes contain more Vitamin A, 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.6 times more Vitamin B6 and 3 times more Vitamin C than Boiled and Drained Sprouted Pinto Beans.
• Both Boiled and Drained Sprouted Pinto Beans and Stewed Ripe Red Tomatoes have similar amounts of Vitamin B5 per 5 oz.
• Both Boiled and Drained Sprouted Pinto Beans as well as Stewed Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Sprouted Pinto Beans vs Stewed Tomatoes:

• Stewed Ripe Red Tomatoes contain 1.7 times more Calcium, 1.6 times more Iron, 1.6 times more Manganese, 1.3 times more Phosphorus, 2.5 times more Potassium, 2 times more Selenium and 8.9 times more Sodium than Boiled and Drained Sprouted Pinto Beans.
• Both Boiled and Drained Sprouted Pinto Beans and Stewed Ripe Red Tomatoes have similar amounts of Copper, Magnesium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Sprouted Pinto Beans have 3.1 times more Omega 3 than Stewed Ripe Red Tomatoes.
• While Stewed Ripe Red Tomatoes contain 3.6 times more Energy, 8.4 times more Fat, 13.4 times more Saturated Fat, 12.5 times more Omega 6 and 3.2 times more Carbohydrate than Boiled and Drained Sprouted Pinto Beans.
• Both Boiled and Drained Sprouted Pinto Beans and Stewed Ripe Red Tomatoes have similar amounts of Protein per 5 oz.
• Both Boiled and Drained Sprouted Pinto Beans as well as Stewed Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.