Comparing Nutrients in 5 ounces Tomatoes VS Boiled White Beans

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled White Beans	27%	2%	71%

Macro Nutrients

	Tomatoes	Boiled White Beans	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	6.8% 197kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	0.66% 0.48g	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	2.68% 1.94g	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	4.48% 1.7g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled White Beans	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	28.7% 115μg	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	21.6% 19.4mg	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	5.1% 0.77mg	8.9% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled White Beans	Recommended Dietary Allowance
Calcium	1.4% 14mg	12.8% 128mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	45.2% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	39% 0.9mg	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	4.86% 34mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	23.4% 795mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	17.8% 1.96mg	11mg per day for Men 19-50 years
Water	3.62% 134g	2.4% 89.4g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have more Vitamin A, 4.2 times more Vitamin B3, more Vitamin C and 2.3 times more Vitamin K than Boiled White Beans.
• While Boiled White Beans contain 3.2 times more Vitamin B1, 2.4 times more Vitamin B2, 2.6 times more Vitamin B5, 5.4 times more Vitamin B9 and 1.7 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled White Beans have similar amounts of Vitamin B6 per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Boiled White Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Ripe Red Tomatoes have 1.5 times more Water than Boiled White Beans.
• While Boiled White Beans contain 9 times more Calcium, 4.9 times more Copper, 13.7 times more Iron, 5.7 times more Magnesium, 5.6 times more Manganese, 4.7 times more Phosphorus, 2.4 times more Potassium, more Selenium and 8.1 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Raw Ripe Red Tomatoes have 7.7 times more Sugars than Boiled White Beans.
• While Boiled White Beans contain 7.7 times more Energy, 23 times more Omega 3, 6.4 times more Carbohydrate, 5.3 times more Fiber and 11.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Boiled White Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.