Comparing Nutrients in 7 ounces Boiled Pinto Beans with Salt VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Boiled Pinto Beans with Salt	25%	4%	71%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Boiled Pinto Beans with Salt	Tomato Powder	Recommended Dietary Allowance
Energy	9.8% 284kcal	20.7% 599kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	114% 148g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	120% 87g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.67g	NA	g per day for Men 19-50 years
Fiber	47% 18g	86% 32.7g	38g per day for Men 19-50 years
Protein	32% 18g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Pinto Beans with Salt	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	190% 1711μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.94% 0.63mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	149% 7.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	69.8% 0.91mg	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	85.3% 341μg	59.5% 238μg	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	1.76% 1.6mg	257% 232mg	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	12.4% 1.87mg	162% 24.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	80.7% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pinto Beans with Salt	Tomato Powder	Recommended Dietary Allowance
Calcium	9.13% 91mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	48.3% 0.43mg	274% 2.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	52% 4.15mg	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	168% 3.87mg	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	41.7% 292mg	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	112% 3824mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	31.5% 472mg	17.7% 266mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	3.38% 125g	0.16% 6.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pinto Beans with Salt VS Tomato Powder per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Pinto Beans with Salt versus 7 oz of Tomato Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Pinto Beans with Salt vs Tomato Powder:

• 7 ounces of Boiled Pinto Beans with Salt have 1.4 times more Vitamin B9 than Tomato Powder.
• While 7 oz of Tomato Powder contain more Vitamin A, 4.7 times more Vitamin B1, 12.3 times more Vitamin B2, 28.7 times more Vitamin B3, 17.9 times more Vitamin B5, 2 times more Vitamin B6, 145.9 times more Vitamin C, 13 times more Vitamin E and 13.9 times more Vitamin K than Boiled Pinto Beans with Salt.
• 7 ounces of Boiled Pinto Beans with Salt have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Boiled Pinto Beans with Salt as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Pinto Beans with Salt vs Tomato Powder:

• 7 ounces of Boiled Pinto Beans with Salt have 1.8 times more Sodium than Tomato Powder.
• While 7 oz of Tomato Powder contain 3.6 times more Calcium, 5.7 times more Copper, 2.2 times more Iron, 3.6 times more Magnesium, 4.3 times more Manganese, 2 times more Phosphorus, 4.4 times more Potassium and 1.7 times more Zinc than Boiled Pinto Beans with Salt.
• Both Boiled Pinto Beans with Salt and Tomato Powder contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Pinto Beans with Salt have 15.6 times more Omega 3 than Tomato Powder.
• While 7 oz of Tomato Powder contain 2.1 times more Energy, 2.8 times more Carbohydrate, 129.1 times more Sugars, 1.8 times more Fiber and 1.4 times more Protein than Boiled Pinto Beans with Salt.
• 7 ounces of Tomato Powder provide inadequate amounts of Omega 3
• Both Boiled Pinto Beans with Salt as well as Tomato Powder provide inadequate amounts of Omega 6 in seven ounces.