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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Boiled Small White Beans with Salt	25%	4%	71%

Macro Nutrients

	Tomatoes in Juice with Salt	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	6.94% 201kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	1.25% 0.21g	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	28% 36.6g	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	38.8% 14.7g	38g per day for Men 19-50 years
Protein	2% 1.1g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	28% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	6.43% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	2.4% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	7.1% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	14% 0.18mg	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	48.5% 194μg	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% 0mg	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	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	23.5% 0.21mg	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	50.3% 4.03mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	31.4% 0.72mg	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	34.2% 240mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	19.3% 656mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	3.63% 134g	2.42% 89.6g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Tomatoes in Juice with Salt have more Vitamin A, 2.4 times more Vitamin B1, 2.6 times more Vitamin B3 and more Vitamin C than Boiled Small White Beans with Salt.
• While 5 oz of Boiled Small White Beans with Salt contain 2.1 times more Vitamin B5 and 17.1 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Boiled Small White Beans with Salt provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Boiled Small White Beans with Salt have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled Small White Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Tomatoes in Juice with Salt have 1.5 times more Water than Boiled Small White Beans with Salt.
• While 5 oz of Boiled Small White Beans with Salt contain 2.2 times more Calcium, 2.9 times more Copper, 5 times more Iron, 6.8 times more Magnesium, 7.5 times more Manganese, 9.9 times more Phosphorus, 2.4 times more Potassium, 1.9 times more Selenium, 2.1 times more Sodium and 9.1 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Small White Beans with Salt contain 8.9 times more Energy, 31.5 times more Omega 3, 7.4 times more Carbohydrate, 5.5 times more Fiber and 11.4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled Small White Beans with Salt provide inadequate amounts of Omega 6 in five ounces.