Comparing Nutrients in 7 ounces Tomato Juice with Salt VS Black Beans

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Black Beans	25%	4%	71%

Macro Nutrients

	Tomato Juice with Salt	Black Beans	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	23.3% 677kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	2.27% 0.73g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	34.5% 0.55g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	3.88% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7g	95% 124g	130g per day for Men 19-50 years
Sugars	7.06% 5.1g	5.8% 4.2g	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	3.64% 2.64g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.1% 0.79g	81% 30.8g	38g per day for Men 19-50 years
Protein	3% 1.7g	76.5% 43g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Black Beans	Recommended Dietary Allowance
Vitamin A	5.07% 45.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	149% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.35% 1.34mg	24.2% 3.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	35.7% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	43.7% 0.57mg	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	9.92% 39.7μg	220% 881μg	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	155% 139mg	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	4.23% 0.64mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Black Beans	Recommended Dietary Allowance
Calcium	2% 20mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	185% 1.67mg	0.9mg per day for Men 19-50 years
Fluoride	0.34% 13.7μg	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	9.67% 0.77mg	125% 9.96mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	80.8% 339mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	91% 2.1mg	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	5.4% 37.7mg	100% 699mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	86.6% 2943mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	66% 7.24mg	11mg per day for Men 19-50 years
Water	5.05% 187g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Black Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Tomato Juice with Salt vs Black Beans:

• 7 ounces of Tomato Juice with Salt have more Vitamin A, more Vitamin C and 1.5 times more Vitamin E than Black Beans.
• While 7 oz of Raw Black Beans contain 9 times more Vitamin B1, 2.5 times more Vitamin B2, 2.9 times more Vitamin B3, 4.1 times more Vitamin B6, 22.2 times more Vitamin B9 and 2.4 times more Vitamin K than Canned Tomato Juice with Salt.
• 7 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin K
• 7 ounces of Black Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Tomato Juice with Salt as well as Raw Black Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Juice with Salt vs Black Beans:

• 7 ounces of Tomato Juice with Salt have 50.6 times more Sodium and 8.6 times more Water than Black Beans.
• While 7 oz of Raw Black Beans contain 12.3 times more Calcium, 20 times more Copper, 12.9 times more Iron, 15.5 times more Magnesium, 15.6 times more Manganese, 18.5 times more Phosphorus, 6.8 times more Potassium, 6.4 times more Selenium and 33.2 times more Zinc than Canned Tomato Juice with Salt.
• 7 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Juice with Salt have 1.2 times more Sugars than Black Beans.
• While 7 oz of Raw Black Beans contain 20.1 times more Energy, 55.6 times more Omega 3, 17.7 times more Carbohydrate, 38.8 times more Fiber and 25.4 times more Protein than Canned Tomato Juice with Salt.
• 7 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Canned Tomato Juice with Salt as well as Raw Black Beans provide inadequate amounts of Omega 6 in seven ounces.