Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Boiled Yellow Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled Yellow Beans	25%	7%	68%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Yellow Beans	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	1.73% 0.55g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	2.95% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	38.6% 50g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Yellow Beans	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	19.7% 0.26mg	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	6.45% 25.8μg	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	50.3% 45.2mg	3.97% 3.57mg	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	7.4% 1.1mg	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled Yellow Beans	Recommended Dietary Allowance
Calcium	2.2% 22mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	41% 0.37mg	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	17% 1.35mg	61.5% 4.92mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	39.3% 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	7.94% 55.6mg	52% 363mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	5.06% 187g	3.38% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Boiled Yellow Beans:

• Cooked Ripe Red Tomatoes have more Vitamin A and 12.7 times more Vitamin C than Boiled Yellow Beans.
• While Boiled Yellow Beans contain 5.2 times more Vitamin B1, 4.7 times more Vitamin B2, 1.3 times more Vitamin B3, 1.8 times more Vitamin B5, 1.6 times more Vitamin B6, 6.2 times more Vitamin B9, 1.7 times more Vitamin E and 1.3 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Boiled Yellow Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Boiled Yellow Beans:

• Cooked Ripe Red Tomatoes have 1.5 times more Water than Boiled Yellow Beans.
• While Boiled Yellow Beans contain 5.6 times more Calcium, 2.5 times more Copper, 3.6 times more Iron, 8.2 times more Magnesium, 4.3 times more Manganese, 6.5 times more Phosphorus, 1.5 times more Potassium, 2.6 times more Selenium and 7.6 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Cooked Ripe Red Tomatoes have 7.3 times more Sugars than Boiled Yellow Beans.
• While Boiled Yellow Beans contain 8 times more Energy, 9.8 times more Fat, 106 times more Omega 3, 6 times more Omega 6, 6.3 times more Carbohydrate, 14.9 times more Fiber and 9.6 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Boiled Yellow Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.