Comparing Nutrients in 5 ounces Boiled White Beans VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans	27%	2%	71%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Boiled White Beans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	6.8% 197kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.4% 35.6g	4.37% 5.7g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	4.87% 3.53g	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	2.56% 1.86g	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	% 1.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.78% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	3.66% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	8.6% 0.11mg	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	28.7% 115μg	4.6% 18.4μg	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	36% 32.3mg	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	8.9% 1.33mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	12.8% 128mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	12% 0.11mg	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	65.6% 5.24mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	6.47% 0.15mg	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	23% 160mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	23.4% 795mg	9.1% 309mg	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	0.57% 8.5mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	17.8% 1.96mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.4% 89.4g	3.6% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled White Beans vs Cooked Ripe Red Tomatoes:

• Boiled White Beans have 3.3 times more Vitamin B1, 2.1 times more Vitamin B2, 1.8 times more Vitamin B5, 6.2 times more Vitamin B9, 1.7 times more Vitamin E and 1.3 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 3.8 times more Vitamin B3 and more Vitamin C than Boiled White Beans.
• Both Boiled White Beans and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B6 per 5 oz.
• Both Boiled White Beans as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled White Beans vs Cooked Ripe Red Tomatoes:

• Boiled White Beans have 8.2 times more Calcium, 3.8 times more Copper, 5.4 times more Iron, 7 times more Magnesium, 6.1 times more Manganese, 4 times more Phosphorus, 2.6 times more Potassium, 2.6 times more Selenium and 9.9 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.5 times more Water than Boiled White Beans.

Comparison of macro-nutrients per 5 ounces:

• Boiled White Beans have 7.7 times more Energy, 34.5 times more Omega 3, 6.3 times more Carbohydrate, 9 times more Fiber and 10.2 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 7.3 times more Sugars than Boiled White Beans.
• Both Boiled White Beans as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.