Comparing Nutrients in 7 ounces Stewed Tomatoes VS Boiled Sprouted Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Stewed Tomatoes	9%	29%	62%
Boiled Sprouted Pinto Beans	28%	11%	61%

Macro Nutrients

	Stewed Tomatoes	Boiled Sprouted Pinto Beans	Recommended Dietary Allowance
Energy	5.4% 157kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.3g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	3.23% 1.03g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	9.8% 1.66g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	6.26% 8.14g	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	8.88% 3.37g	NA	38g per day for Men 19-50 years
Protein	6.95% 3.9g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Stewed Tomatoes	Boiled Sprouted Pinto Beans	Recommended Dietary Allowance
Vitamin A	7.28% 65.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.21mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	9% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	8.24% 0.11mg	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	5.46% 22μg	14.4% 57.5μg	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	40% 36mg	13.5% 12mg	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

	Stewed Tomatoes	Boiled Sprouted Pinto Beans	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	23.6% 0.21mg	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	26.3% 2.1mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	10.6% 0.24mg	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	10.8% 75.4mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	60% 903mg	6.75% 101mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.32% 160g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Tomatoes VS Boiled Sprouted Pinto Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Stewed Tomatoes vs Boiled Sprouted Pinto Beans:

• 7 ounces of Stewed Tomatoes have more Vitamin A, 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.6 times more Vitamin B6 and 3 times more Vitamin C than Boiled Sprouted Pinto Beans.
• While 7 oz of Boiled and Drained Sprouted Pinto Beans contain 2.6 times more Vitamin B9 than Stewed Ripe Red Tomatoes.
• Both Stewed Tomatoes and Boiled Sprouted Pinto Beans provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Boiled Sprouted Pinto Beans have insufficient amounts of Vitamin A
• Both Stewed Ripe Red Tomatoes as well as Boiled and Drained Sprouted Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stewed Tomatoes vs Boiled Sprouted Pinto Beans:

• 7 ounces of Stewed Tomatoes have 1.7 times more Calcium, 1.6 times more Iron, 1.6 times more Manganese, 1.3 times more Phosphorus, 2.5 times more Potassium, 2 times more Selenium and 8.9 times more Sodium than Boiled Sprouted Pinto Beans.
• Both Stewed Tomatoes and Boiled Sprouted Pinto Beans contain similar levels of Copper, Magnesium and Water per seven ounces.
• 7 ounces of Boiled Sprouted Pinto Beans lack sufficient amounts of Calcium and Selenium
• Both Stewed Ripe Red Tomatoes as well as Boiled and Drained Sprouted Pinto Beans lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stewed Tomatoes have 3.6 times more Energy, 8.4 times more Fat, 12.5 times more Omega 6 and 3.2 times more Carbohydrate than Boiled Sprouted Pinto Beans.
• While 7 oz of Boiled and Drained Sprouted Pinto Beans contain 3.1 times more Omega 3 than Stewed Ripe Red Tomatoes.
• Both Stewed Tomatoes and Boiled Sprouted Pinto Beans offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Sprouted Pinto Beans provide inadequate amounts of Energy and Omega 6