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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Black Beans	25%	4%	71%

Macro Nutrients

	Tomatoes in Juice with Salt	Black Beans	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	23.3% 677kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	2.27% 0.73g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	34.5% 0.55g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	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	5.3% 6.9g	95% 124g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	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	3.6% 2.6g	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	% 2.46g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	81% 30.8g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	76.5% 43g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Black Beans	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	149% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	24.2% 3.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	35.7% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	3.97% 16μg	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	27.8% 25mg	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	7.8% 1.17mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Black Beans	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	185% 1.67mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	14% 1.13mg	125% 9.96mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	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	4.8% 33.7mg	100% 699mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	86.6% 2943mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	66% 7.24mg	11mg per day for Men 19-50 years
Water	5.1% 188g	0.59% 22g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Tomatoes in 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 Tomatoes in Juice with Salt vs Black Beans:

• 7 ounces of Tomatoes in Juice with Salt have more Vitamin A, more Vitamin C and 2.8 times more Vitamin E than Black Beans.
• While 7 oz of Raw Black Beans contain 1.6 times more Vitamin B1, 3.5 times more Vitamin B2, 2.7 times more Vitamin B3, 7.7 times more Vitamin B5, 2.6 times more Vitamin B6, 55.5 times more Vitamin B9 and 2.2 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Black Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Red Ripe Tomatoes in 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 Tomatoes in Juice with Salt vs Black Beans:

• 7 ounces of Tomatoes in Juice with Salt have 23 times more Sodium and 8.6 times more Water than Black Beans.
• While 7 oz of Raw Black Beans contain 3.7 times more Calcium, 16.2 times more Copper, 8.8 times more Iron, 17.1 times more Magnesium, 15.6 times more Manganese, 20.7 times more Phosphorus, 7.8 times more Potassium, 4.6 times more Selenium and 30.4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 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 Tomatoes in Juice with Salt have 1.2 times more Sugars than Black Beans.
• While 7 oz of Raw Black Beans contain 21.3 times more Energy, 69.5 times more Omega 3, 18 times more Carbohydrate, 8.2 times more Fiber and 27.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Black Beans provide inadequate amounts of Omega 6 in seven ounces.