Comparing Nutrients in 7 ounces Tomatoes VS Adzuki Beans

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Adzuki Beans	24%	1%	75%

Macro Nutrients

	Tomatoes	Adzuki Beans	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.2% 0.38g	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	0.93% 0.16g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	96% 125g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	66.3% 25.2g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	70.4% 39.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Adzuki Beans	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	75.2% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	32.6% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	58.3% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	53.6% 0.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	309% 1234μg	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	30.2% 27mg	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	7.14% 1.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Adzuki Beans	Recommended Dietary Allowance
Calcium	2% 20mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	241% 2.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	124% 9.9mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	149% 3.43mg	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	6.8% 47.6mg	108% 756mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	73% 2489mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	91% 10mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.72% 26.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Adzuki Beans:

• Raw Ripe Red Tomatoes have 42 times more Vitamin A and more Vitamin C than Raw Adzuki Beans.
• While Raw Adzuki Beans contain 12.3 times more Vitamin B1, 11.6 times more Vitamin B2, 4.4 times more Vitamin B3, 16.5 times more Vitamin B5, 4.4 times more Vitamin B6 and 41.5 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Adzuki Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Adzuki Beans:

• Raw Ripe Red Tomatoes have 7 times more Water than Raw Adzuki Beans.
• While Raw Adzuki Beans contain 6.6 times more Calcium, 18.5 times more Copper, 18.4 times more Iron, 11.5 times more Magnesium, 15.2 times more Manganese, 15.9 times more Phosphorus, 5.3 times more Potassium, more Selenium and 29.6 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Raw Adzuki Beans contain 18.3 times more Energy, 16.2 times more Carbohydrate, 10.6 times more Fiber and 22.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Adzuki Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.