Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS Boiled Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Boiled Navy Beans	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.91% 0.88g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	15.7% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	3.95% 5.13g	28.4% 37g	130g per day for Men 19-50 years
Sugars	NA	0.72% 0.52g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.52g	g per day for Men 19-50 years
Fiber	NA	39% 15g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Boiled Navy Beans	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	4% 0.048mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	7.2% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	15% 0.2mg	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	3.2% 12.8μg	49.6% 198μg	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	9.76% 8.8mg	1.4% 1.28mg	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	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	33% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	4.6% 0.37mg	42% 3.35mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	32.5% 0.75mg	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	2.83% 20mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	16.2% 551mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	3.6% 134g	2.44% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Boiled Navy Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Tomatoes with Green Chilies versus 5 oz of Boiled Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Tomatoes with Green Chilies vs Boiled Navy Beans:

• 5 ounces of Canned Tomatoes with Green Chilies have more Vitamin A and 6.9 times more Vitamin C than Boiled Navy Beans.
• While 5 oz of Boiled Navy Beans contain 7 times more Vitamin B1, 3.5 times more Vitamin B2, 1.8 times more Vitamin B5, 1.3 times more Vitamin B6 and 15.6 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Boiled Navy Beans provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 5 ounces of Boiled Navy Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Tomatoes with Green Chilies vs Boiled Navy Beans:

• 5 ounces of Canned Tomatoes with Green Chilies have more Sodium and 1.5 times more Water than Boiled Navy Beans.
• While 5 oz of Boiled Navy Beans contain 3.5 times more Calcium, 2.3 times more Copper, 9.1 times more Iron, 4.8 times more Magnesium, 4 times more Manganese, 10.3 times more Phosphorus, 3.6 times more Potassium, 7.3 times more Selenium and 7.9 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Navy Beans contain 9.3 times more Energy, 177 times more Omega 3, 7.2 times more Carbohydrate and 11.9 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled Navy Beans provide inadequate amounts of Omega 6 in five ounces.