Comparing Nutrients in 5 ounces Tomato Juice with Salt VS Canned Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Canned Navy Beans	26%	3%	71%

Macro Nutrients

	Tomato Juice with Salt	Canned Navy Beans	Recommended Dietary Allowance
Energy	0.83% 24kcal	5.52% 160kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	7.53% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.85% 5g	22.3% 29g	130g per day for Men 19-50 years
Sugars	5.04% 3.66g	0.55% 0.4g	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	2.6% 1.9g	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.5% 0.57g	19% 7.23g	38g per day for Men 19-50 years
Protein	2.15% 1.2g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Canned Navy Beans	Recommended Dietary Allowance
Vitamin A	3.62% 32.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.5% 0.11mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.96% 0.95mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.88% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	11.2% 0.15mg	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	7.1% 28.3μg	22% 88μg	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	110% 99mg	1.1% 0.99mg	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	3.02% 0.45mg	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	3.43% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Canned Navy Beans	Recommended Dietary Allowance
Calcium	1.4% 14mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	32.8% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.24% 9.8μg	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	6.9% 0.55mg	32.8% 2.62mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	23% 0.53mg	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	3.85% 27mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	9.05% 308mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	15% 8.22μg	55μg per day for Men 19-50 years
Sodium	24% 359mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	3.6% 134g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Canned Navy Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Tomato Juice with Salt vs Canned Navy Beans:

• 5 ounces of Tomato Juice with Salt have more Vitamin A, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3 and 100.1 times more Vitamin C than Canned Navy Beans.
• While 5 oz of Canned Navy Beans contain 1.4 times more Vitamin B1, 1.5 times more Vitamin B6, 3.1 times more Vitamin B9, 2.4 times more Vitamin E and 1.3 times more Vitamin K than Canned Tomato Juice with Salt.
• 5 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin K
• 5 ounces of Canned Navy Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Juice with Salt as well as Canned Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Juice with Salt vs Canned Navy Beans:

• 5 ounces of Tomato Juice with Salt have 1.3 times more Water than Canned Navy Beans.
• While 5 oz of Canned Navy Beans contain 4.7 times more Calcium, 5 times more Copper, 4.7 times more Iron, 4.3 times more Magnesium, 5.5 times more Manganese, 7.1 times more Phosphorus, 1.3 times more Potassium, 11.6 times more Selenium, 1.3 times more Sodium and 7 times more Zinc than Canned Tomato Juice with Salt.
• 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 Tomato Juice with Salt have 9.2 times more Sugars than Canned Navy Beans.
• While 5 oz of Canned Navy Beans contain 6.6 times more Energy, 17 times more Omega 3, 5.8 times more Carbohydrate, 12.8 times more Fiber and 8.9 times more Protein than Canned Tomato Juice with Salt.
• 5 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Canned Tomato Juice with Salt as well as Canned Navy Beans provide inadequate amounts of Omega 6 in five ounces.