Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Boiled Small White Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Boiled Small White Beans with Salt	25%	4%	71%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	5.53% 7.2g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	54.3% 20.6g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	31.8% 18g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Boiled Small White Beans with Salt	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	5.62% 0.067mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	3.37% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	9.96% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	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	4.47% 18μg	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	13.7% 12.3mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	33% 0.3mg	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	6.45% 0.52mg	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	11.4% 0.26mg	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	3.97% 27.8mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	27% 919mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	31.5% 472mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	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: Canned Tomatoes with Green Chilies VS Boiled Small White Beans with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Boiled Small White Beans with Salt:

• 7 ounces of Canned Tomatoes with Green Chilies have more Vitamin A, 2.4 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 6.9 times more Vitamin B1, 3.1 times more Vitamin B2, 1.7 times more Vitamin B5 and 15.2 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Boiled Small White Beans with Salt provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 7 ounces of Boiled Small White Beans with Salt have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Boiled Small White Beans with Salt:

• 7 ounces of Canned Tomatoes with Green Chilies have 1.7 times more Sodium and 1.5 times more Water than Boiled Small White Beans with Salt.
• While 7 oz of Boiled Small White Beans with Salt contain 3.7 times more Calcium, 1.7 times more Copper, 10.9 times more Iron, 6.2 times more Magnesium, 3.9 times more Manganese, 12.1 times more Phosphorus, 4.3 times more Potassium, 3.3 times more Selenium and 8.4 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Small White Beans with Salt contain 9.5 times more Energy, 126 times more Omega 3, 7.1 times more Carbohydrate and 13 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled Small White Beans with Salt provide inadequate amounts of Omega 6 in seven ounces.