Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Canned Pinto Beans Rinsed

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Canned Pinto Beans Rinsed	23%	7%	70%

Macro Nutrients

	Stewed Canned Tomatoes	Canned Pinto Beans Rinsed	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	8% 232kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	2% 1.92g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	NA	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.45% 12.3g	31.7% 41.2g	130g per day for Men 19-50 years
Sugars	9.63% 7g	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	5.15% 3.73g	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	% 3.23g	NA	g per day for Men 19-50 years
Sucrose	% 0.04g	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	NA	38g per day for Men 19-50 years
Protein	3.22% 1.8g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Canned Pinto Beans Rinsed	Recommended Dietary Allowance
Vitamin A	2% 18μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	3.25% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	NA	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	2.5% 9.92μg	10.4% 41.7μg	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	17.4% 15.7mg	0.22% 0.2mg	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	11% 1.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Canned Pinto Beans Rinsed	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	57.3% 0.52mg	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	33% 2.64mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	32% 0.73mg	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	5.67% 39.7mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	13.7% 464mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	28% 421mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	4.9% 182g	3.75% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Canned Pinto Beans Rinsed per 7 oz

Compare the macro and micronutrient content in 7 oz of Stewed Canned Tomatoes versus 7 oz of Canned Pinto Beans Rinsed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Stewed Canned Tomatoes vs Canned Pinto Beans Rinsed:

• 7 ounces of Stewed Canned Tomatoes have 1.8 times more Vitamin B2, 2.7 times more Vitamin B3 and 79 times more Vitamin C than Canned Pinto Beans Rinsed.
• While 7 oz of Canned Pinto Beans, Rinsed Solids contain 4.2 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Canned Pinto Beans Rinsed provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B9
• 7 ounces of Canned Pinto Beans Rinsed have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Pinto Beans, Rinsed Solids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Canned Pinto Beans Rinsed:

• 7 ounces of Stewed Canned Tomatoes have 1.3 times more Water than Canned Pinto Beans Rinsed.
• While 7 oz of Canned Pinto Beans, Rinsed Solids contain 1.9 times more Calcium, 2.3 times more Copper, 2.5 times more Magnesium, 6.3 times more Manganese, 4.8 times more Phosphorus and 3.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Canned Pinto Beans Rinsed contain similar levels of Iron, Potassium and Sodium per seven ounces.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Pinto Beans, Rinsed Solids contain 4.5 times more Energy, 3.4 times more Carbohydrate and 7.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein