Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Canned Pinto Beans Rinsed

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Canned Pinto Beans Rinsed	23%	7%	70%

Macro Nutrients

	Tomatoes in Juice with Salt	Canned Pinto Beans Rinsed	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	5.7% 166kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	NA	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.8% 4.9g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	5% 3.6g	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	2.56% 1.86g	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	% 1.76g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	NA	38g per day for Men 19-50 years
Protein	2% 1.1g	18% 9.98g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Canned Pinto Beans Rinsed	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	2.32% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	NA	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	2.83% 11.3μg	7.44% 29.8μg	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	20% 18mg	0.16% 0.14mg	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	5.58% 0.84mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Canned Pinto Beans Rinsed	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	41% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.23μg	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	10% 0.81mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	23% 0.52mg	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	3.44% 24mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	9.76% 332mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	11% 163mg	20% 301mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	7.6% 0.84mg	11mg per day for Men 19-50 years
Water	3.63% 134g	2.7% 99g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes in Juice with Salt vs Canned Pinto Beans Rinsed:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 11.5 times more Vitamin B1, 2.9 times more Vitamin B2, 2.7 times more Vitamin B3 and 126 times more Vitamin C than Canned Pinto Beans, Rinsed Solids.
• While Canned Pinto Beans, Rinsed Solids contain 2.6 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Canned Pinto Beans, Rinsed Solids have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Canned Pinto Beans Rinsed:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.4 times more Water than Canned Pinto Beans, Rinsed Solids.
• While Canned Pinto Beans, Rinsed Solids contain 1.9 times more Calcium, 5 times more Copper, 2.2 times more Iron, 3 times more Magnesium, 5.4 times more Manganese, 5.6 times more Phosphorus, 1.8 times more Sodium and 4.9 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Canned Pinto Beans, Rinsed Solids have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Pinto Beans, Rinsed Solids contain 7.3 times more Energy, 3.9 times more Fat, 6 times more Carbohydrate and 8.9 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Canned Pinto Beans, Rinsed Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.