Comparing Nutrients in 7 ounces Tomatoes VS Canned Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Canned Red Kidney Beans	25%	7%	68%

Macro Nutrients

	Tomatoes	Canned Red Kidney Beans	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.12% 0.36g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	9.05% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	1.4% 0.24g	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	33% 42.6g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	10.4% 7.54g	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	0.27% 0.2g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.9g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	28.7% 11g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Canned Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	NA	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	14% 55.6μg	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	0.44% 0.4mg	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	Canned Red Kidney Beans	Recommended Dietary Allowance
Calcium	2% 20mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	60% 0.54mg	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	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	33% 0.76mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	16% 550mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	30.6% 458mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	5.07% 188g	3.65% 135g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Canned Red Kidney Beans:

• Raw Ripe Red Tomatoes have 1.3 times more Vitamin B3 and 68.5 times more Vitamin C than Canned Red Kidney Beans, Solids.
• While Canned Red Kidney Beans, Solids contain 1.8 times more Vitamin B1 and 1.9 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Red Kidney Beans, Solids have similar amounts of Vitamin B2 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Canned Red Kidney Beans, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Canned Red Kidney Beans:

• Raw Ripe Red Tomatoes have 1.4 times more Water than Canned Red Kidney Beans, Solids.
• While Canned Red Kidney Beans, Solids contain 5.7 times more Calcium, 4.6 times more Copper, 5.6 times more Iron, 2.7 times more Magnesium, 3.4 times more Manganese, 5 times more Phosphorus, more Selenium, 46.2 times more Sodium and 4.4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Red Kidney Beans, Solids have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 13.7 times more Fructose than Canned Red Kidney Beans, Solids.
• While Canned Red Kidney Beans, Solids contain 6.9 times more Energy, 5.3 times more Fat, 24.3 times more Omega 3, 5.5 times more Carbohydrate, 1.4 times more Sugars, 4.6 times more Fiber and 9.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Canned Red Kidney Beans, Solids have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.