Comparing Nutrients in 7 ounces Canned Beans VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Beans	18%	3%	79%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Canned Beans	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	6.43% 187kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.3% 42g	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	21.8% 15.8g	6.98% 5.06g	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	4.27% 3.1g	3.6% 2.6g	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	% 3.16g	% 2.46g	g per day for Men 19-50 years
Sucrose	% 9.53g	% 0g	g per day for Men 19-50 years
Fiber	21.4% 8.14g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	17% 9.43g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Canned Beans	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	8.83% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.57% 0.43mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	17% 0.22mg	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	5.95% 24μg	3.97% 16μg	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	0% 0mg	27.8% 25mg	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	2% 0.3mg	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beans	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	11.5% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	29.5% 2.36mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	9.4% 0.22mg	5.87% 0.13mg	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	21% 147mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	11% 379mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	45.4% 681mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	41% 4.52mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	3.86% 143g	5.1% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beans VS Tomatoes in Juice with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Beans versus 7 oz of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Beans vs Tomatoes in Juice with Salt:

• 7 ounces of Canned Beans have 1.8 times more Vitamin B5 and 1.5 times more Vitamin B9 than Tomatoes in Juice with Salt.
• While 7 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 4 times more Vitamin A, 6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B6, more Vitamin C, 3.9 times more Vitamin E and 3.3 times more Vitamin K than Canned Beans with Salt.
• 7 ounces of Canned Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Beans with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Beans vs Tomatoes in Juice with Salt:

• 7 ounces of Canned Beans have 2.8 times more Copper, 2.1 times more Iron, 2.7 times more Magnesium, 1.6 times more Manganese, 4.4 times more Phosphorus, 7.1 times more Selenium, 3 times more Sodium and 19 times more Zinc than Tomatoes in Juice with Salt.
• While 7 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.3 times more Water than Canned Beans with Salt.
• Both Canned Beans and Tomatoes in Juice with Salt contain similar levels of Calcium and Potassium per seven ounces.
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Beans have 5.9 times more Energy, 6.1 times more Carbohydrate, 3.1 times more Sugars, 2.2 times more Fiber and 6 times more Protein than Tomatoes in Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Protein
• Both Canned Beans with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.