Comparing Nutrients in 7 ounces Tomatoes VS Frozen Young Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Frozen Young Pinto Beans	23%	3%	74%

Macro Nutrients

	Tomatoes	Frozen Young Pinto Beans	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	1.23% 0.21g	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	49.6% 64.5g	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	29.8% 11.3g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Frozen Young Pinto 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	56.2% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	33% 0.43mg	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	25% 99μg	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	2.2% 2mg	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	Frozen Young Pinto Beans	Recommended Dietary Allowance
Calcium	2% 20mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	21.6% 0.19mg	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	74.4% 5.95mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	47% 1.1mg	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	33% 232mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	44% 1500mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	12% 183mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	5.07% 188g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Frozen Young Pinto Beans:

• Raw Ripe Red Tomatoes have more Vitamin A and 13.7 times more Vitamin C than Unprepared Frozen Young Pinto Beans.
• While Unprepared Frozen Young Pinto Beans contain 9.2 times more Vitamin B1, 6.3 times more Vitamin B2, 3.4 times more Vitamin B5, 2.7 times more Vitamin B6 and 3.3 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Unprepared Frozen Young Pinto Beans have similar amounts of Vitamin B3 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Unprepared Frozen Young Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Frozen Young Pinto Beans:

• Raw Ripe Red Tomatoes have 1.7 times more Water than Unprepared Frozen Young Pinto Beans.
• While Unprepared Frozen Young Pinto Beans contain 5.8 times more Calcium, 1.7 times more Copper, 11.1 times more Iron, 5.5 times more Magnesium, 4.8 times more Manganese, 4.9 times more Phosphorus, 3.2 times more Potassium, more Selenium, 18.4 times more Sodium and 4.5 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Unprepared Frozen Young Pinto Beans contain 9.4 times more Energy, 62 times more Omega 3, 8.4 times more Carbohydrate, 4.8 times more Fiber and 11.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Unprepared Frozen Young Pinto Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.