Comparing Nutrients in 7 ounces Tomatoes VS Pink Beans

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Pink Beans	24%	3%	73%

Macro Nutrients

	Tomatoes	Pink Beans	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	23.5% 681kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	2.3% 2.24g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	3.1% 0.53g	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	98% 127g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	5.86% 4.25g	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	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Pink Beans	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	128% 1.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	23.5% 3.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	39.6% 1.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	80.4% 1.05mg	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	230% 919μg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	9.43% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Pink Beans	Recommended Dietary Allowance
Calcium	2% 20mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	179% 1.6mg	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	168% 13.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	86% 361mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	119% 2.73mg	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	118% 824mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	85.4% 2905mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.54% 20g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin C, 2.6 times more Vitamin E and 1.4 times more Vitamin K than Raw Pink Beans.
• While Raw Pink Beans contain 20.9 times more Vitamin B1, 10.1 times more Vitamin B2, 3.2 times more Vitamin B3, 11.2 times more Vitamin B5, 6.6 times more Vitamin B6 and 30.9 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Pink Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Pink Beans:

• Raw Ripe Red Tomatoes have 9.4 times more Water than Raw Pink Beans.
• While Raw Pink Beans contain 13 times more Calcium, 13.7 times more Copper, 25.1 times more Iron, 16.5 times more Magnesium, 12.1 times more Manganese, 17.3 times more Phosphorus, 6.2 times more Potassium, more Selenium and 15 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 1.2 times more Sugars than Raw Pink Beans.
• While Raw Pink Beans contain 19.1 times more Energy, 5.7 times more Fat, 74 times more Omega 3, 3.3 times more Omega 6, 16.5 times more Carbohydrate, 10.6 times more Fiber and 23.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Pink Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.