Comparing Nutrients in 7 ounces Tomatoes VS Canned Shellie Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Canned Shellie Beans with Liquids	21%	5%	74%

Macro Nutrients

	Tomatoes	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0.47% 0.079g	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	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	1.72% 1.25g	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	17.8% 6.75g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	2.54% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	5.28% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	7.48% 0.097mg	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	8.93% 35.7μg	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	6.84% 6.15mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Calcium	2% 20mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	17.6% 0.16mg	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	24.6% 1.96mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	7.1% 29.8mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	6.36% 216mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.58% 4.17μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	44% 663mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.86% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Canned Shellie Beans with Liquids:

• Raw Ripe Red Tomatoes have 3.8 times more Vitamin A, 2.9 times more Vitamin B3, 1.6 times more Vitamin B6, 4.4 times more Vitamin C and 18 times more Vitamin E than Canned Shellie Beans Solids and Liquids.
• While Canned Shellie Beans Solids and Liquids contain 2.8 times more Vitamin B2 and 1.5 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Shellie Beans Solids and Liquids have similar amounts of Vitamin B1, Vitamin B9 and Vitamin K per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Canned Shellie Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Canned Shellie Beans with Liquids:

• Raw Ripe Red Tomatoes have 2.2 times more Potassium than Canned Shellie Beans Solids and Liquids.
• While Canned Shellie Beans Solids and Liquids contain 2.9 times more Calcium, 1.4 times more Copper, 3.7 times more Iron, 1.4 times more Magnesium, 3.4 times more Manganese, more Selenium, 66.8 times more Sodium and 1.6 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Shellie Beans Solids and Liquids have similar amounts of Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 4.2 times more Sugars than Canned Shellie Beans Solids and Liquids.
• While Canned Shellie Beans Solids and Liquids contain 1.7 times more Energy, 23.7 times more Omega 3, 1.6 times more Carbohydrate, 2.8 times more Fiber and 2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Canned Shellie Beans Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.