Comparing Nutrients in 7 ounces Tomato Juice with Salt VS Boiled Small White Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Boiled Small White Beans with Salt	25%	4%	71%

Macro Nutrients

	Tomato Juice with Salt	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	1.75% 0.3g	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	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	7.06% 5.1g	NA	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	54.3% 20.6g	38g per day for Men 19-50 years
Protein	3% 1.7g	31.8% 18g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Boiled Small White Beans with Salt	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	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.35% 1.34mg	3.37% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.96% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	19.4% 0.25mg	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	68% 272μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	33% 0.3mg	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	70.4% 5.64mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	44% 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	48% 335mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	27% 919mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	31.5% 472mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	5.05% 187g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Boiled Small White Beans with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Tomato Juice with Salt vs Boiled Small White Beans with Salt:

• 7 ounces of Tomato Juice with Salt have more Vitamin A, 1.3 times more Vitamin B2, 2.5 times more Vitamin B3 and more Vitamin C than Boiled Small White Beans with Salt.
• While 7 oz of Boiled Small White Beans with Salt contain 2.4 times more Vitamin B1, 1.8 times more Vitamin B6 and 6.9 times more Vitamin B9 than Canned Tomato Juice with Salt.
• 7 ounces of Boiled Small White Beans with Salt have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Canned Tomato Juice with Salt as well as Boiled Small White Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Juice with Salt vs Boiled Small White Beans with Salt:

• 7 ounces of Tomato Juice with Salt have 1.5 times more Water than Boiled Small White Beans with Salt.
• While 7 oz of Boiled Small White Beans with Salt contain 7.3 times more Calcium, 3.5 times more Copper, 7.3 times more Iron, 6.2 times more Magnesium, 7.5 times more Manganese, 8.9 times more Phosphorus, 2.1 times more Potassium, 2.6 times more Selenium and 9.9 times more Zinc than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Boiled Small White Beans with Salt contain similar levels of Sodium per seven ounces.
• 7 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Small White Beans with Salt contain 8.4 times more Energy, 25.2 times more Omega 3, 7.3 times more Carbohydrate, 26 times more Fiber and 10.6 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 Boiled Small White Beans with Salt provide inadequate amounts of Omega 6 in seven ounces.