Comparing Nutrients in 5 ounces Boiled Small White Beans VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Small White Beans	25%	4%	71%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Boiled Small White Beans	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	6.94% 201kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.6g	3.85% 5g	130g per day for Men 19-50 years
Sugars	NA	5.04% 3.66g	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	2.6% 1.9g	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	% 1.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	38.8% 14.7g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	2.15% 1.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Small White Beans	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.62% 32.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.33mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.43% 0.084mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.39mg	5.96% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.36mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	7.63% 0.099mg	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	48.5% 194μg	7.1% 28.3μg	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	110% 99mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Small White Beans	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	10.3% 103mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	23.5% 0.21mg	6.6% 0.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.24% 9.8μg	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	50.3% 4.03mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	31.4% 0.72mg	4.2% 0.096mg	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	34.2% 240mg	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	19.3% 656mg	9.05% 308mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	24% 359mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	2.42% 89.6g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Small White Beans VS Tomato Juice with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Small White Beans versus 5 oz of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Small White Beans vs Tomato Juice with Salt:

• 5 ounces of Boiled Small White Beans have 2.4 times more Vitamin B1, 1.8 times more Vitamin B6 and 6.9 times more Vitamin B9 than Tomato Juice with Salt.
• While 5 oz of Canned Tomato Juice with Salt contain more Vitamin A, 1.3 times more Vitamin B2, 2.5 times more Vitamin B3 and more Vitamin C than Boiled Small White Beans.
• 5 ounces of Boiled Small White Beans have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Boiled Small White Beans as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Small White Beans vs Tomato Juice with Salt:

• 5 ounces of Boiled Small White Beans have 7.3 times more Calcium, 3.5 times more Copper, 7.3 times more Iron, 6.2 times more Magnesium, 7.5 times more Manganese, 8.9 times more Phosphorus, 2.1 times more Potassium, 2.6 times more Selenium and 9.9 times more Zinc than Tomato Juice with Salt.
• While 5 oz of Canned Tomato Juice with Salt contain 126.5 times more Sodium and 1.5 times more Water than Boiled Small White Beans.
• 5 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Small White Beans have 8.4 times more Energy, 25.2 times more Omega 3, 7.3 times more Carbohydrate, 26 times more Fiber and 10.6 times more Protein than Tomato Juice with Salt.
• 5 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Boiled Small White Beans as well as Canned Tomato Juice with Salt provide inadequate amounts of Omega 6 in five ounces.