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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Boiled White Beans	27%	2%	71%

Macro Nutrients

	Tomatoes in Juice with Salt	Boiled White Beans	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	9.5% 276kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	0.97% 0.16g	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	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	0.93% 0.67g	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	33% 12.5g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Boiled White 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	19.5% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	1.74% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	14% 0.18mg	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	40% 161μg	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	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Boiled White Beans	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	63.3% 0.57mg	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	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	55% 1.26mg	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	32% 224mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	32.7% 1113mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	5.1% 188g	3.4% 125g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Tomatoes in Juice with Salt versus 7 oz of Boiled White 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 Boiled White Beans:

• 7 ounces of Tomatoes in Juice with Salt have more Vitamin A, 4.9 times more Vitamin B1, 5.1 times more Vitamin B3 and more Vitamin C than Boiled White Beans.
• While 7 oz of Boiled White Beans contain 2 times more Vitamin B5, 10.1 times more Vitamin B9, 1.6 times more Vitamin E and 1.3 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Boiled White Beans provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Boiled White Beans have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled White 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 Boiled White Beans:

• 7 ounces of Tomatoes in Juice with Salt have 19.2 times more Sodium and 1.5 times more Water than Boiled White Beans.
• While 7 oz of Boiled White Beans contain 2.7 times more Calcium, 5.5 times more Copper, 6.5 times more Iron, 6.3 times more Magnesium, 9.4 times more Manganese, 6.6 times more Phosphorus, 2.9 times more Potassium, 1.9 times more Selenium and 11.5 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 7.5 times more Sugars than Boiled White Beans.
• While 7 oz of Boiled White Beans contain 8.7 times more Energy, 17.3 times more Omega 3, 7.2 times more Carbohydrate, 3.3 times more Fiber and 12.3 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 Boiled White Beans provide inadequate amounts of Omega 6 in seven ounces.