Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Boiled Pinto Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Boiled Pinto Beans with Salt	25%	4%	71%

Macro Nutrients

	Stewed Canned Tomatoes	Boiled Pinto Beans with Salt	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	9.8% 284kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.91% 0.15g	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	40% 52g	130g per day for Men 19-50 years
Sugars	9.63% 7g	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	5.15% 3.73g	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.04g	% 0.67g	g per day for Men 19-50 years
Fiber	5.22% 2g	47% 18g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled Pinto Beans with Salt	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	3.94% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	35% 0.45mg	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	85.3% 341μg	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	1.76% 1.6mg	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	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled Pinto Beans with Salt	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	48.3% 0.43mg	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	52% 4.15mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	39% 0.9mg	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	41.7% 292mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	31.5% 472mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	4.9% 182g	3.38% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Boiled Pinto Beans with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Stewed Canned Tomatoes vs Boiled Pinto Beans with Salt:

• 7 ounces of Stewed Canned Tomatoes have 2.2 times more Vitamin B3 and 9.9 times more Vitamin C than Boiled Pinto Beans with Salt.
• While 7 oz of Boiled Pinto Beans with Salt contain 4.2 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B5, 13.5 times more Vitamin B6, 34.4 times more Vitamin B9 and 1.5 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Pinto Beans with Salt provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 7 ounces of Boiled Pinto Beans with Salt have insufficient amounts of Vitamin B3 and Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled Pinto Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Boiled Pinto Beans with Salt:

• 7 ounces of Stewed Canned Tomatoes have 1.5 times more Water than Boiled Pinto Beans with Salt.
• While 7 oz of Boiled Pinto Beans with Salt contain 1.4 times more Calcium, 2 times more Copper, 1.6 times more Iron, 4.2 times more Magnesium, 7.7 times more Manganese, 7.4 times more Phosphorus, 2.1 times more Potassium, 10.3 times more Selenium and 5.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Pinto Beans with Salt contain similar levels of Sodium per seven ounces.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stewed Canned Tomatoes have 10.4 times more Sugars and more Fructose than Boiled Pinto Beans with Salt.
• While 7 oz of Boiled Pinto Beans with Salt contain 5.5 times more Energy, 36.3 times more Omega 3, 4.2 times more Carbohydrate, 9 times more Fiber and 9.9 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled Pinto Beans with Salt provide inadequate amounts of Omega 6 in seven ounces.