Comparing Nutrients in 100 grams Boiled Pinto Beans with Salt VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Boiled Pinto Beans with Salt	25%	4%	71%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Boiled Pinto Beans with Salt	Tomato Powder	Recommended Dietary Allowance
Energy	4.93% 143kcal	10.4% 302kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.078g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26.2g	57.4% 74.7g	130g per day for Men 19-50 years
Sugars	0.47% 0.34g	60.6% 44g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.34g	NA	g per day for Men 19-50 years
Fiber	23.7% 9g	43.4% 16.5g	38g per day for Men 19-50 years
Protein	16% 9g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Pinto Beans with Salt	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	96% 862μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	57% 9.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	75.2% 3.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 172μg	30% 120μg	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	0.89% 0.8mg	130% 117mg	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	6.27% 0.94mg	81.7% 12.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	40.7% 48.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pinto Beans with Salt	Tomato Powder	Recommended Dietary Allowance
Calcium	4.6% 46mg	16.6% 166mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	138% 1.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	26% 2.1mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	42.4% 178mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	85% 1.95mg	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	21% 147mg	42% 295mg	700mg per day for Men 19-50 years
Potassium	13% 436mg	56.7% 1927mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.2μg	9.64% 5.3μg	55μg per day for Men 19-50 years
Sodium	16% 238mg	8.93% 134mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	1.7% 63g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pinto Beans with Salt VS Tomato Powder per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Pinto Beans with Salt versus 100 g of Tomato Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Pinto Beans with Salt vs Tomato Powder:

• 100 grams of Boiled Pinto Beans with Salt have 1.4 times more Vitamin B9 than Tomato Powder.
• While 100 g of Tomato Powder contain more Vitamin A, 4.7 times more Vitamin B1, 12.3 times more Vitamin B2, 28.7 times more Vitamin B3, 17.9 times more Vitamin B5, 2 times more Vitamin B6, 145.9 times more Vitamin C, 13 times more Vitamin E and 13.9 times more Vitamin K than Boiled Pinto Beans with Salt.
• 100 grams of Boiled Pinto Beans with Salt have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Boiled Pinto Beans with Salt as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Pinto Beans with Salt vs Tomato Powder:

• 100 grams of Boiled Pinto Beans with Salt have 1.8 times more Sodium than Tomato Powder.
• While 100 g of Tomato Powder contain 3.6 times more Calcium, 5.7 times more Copper, 2.2 times more Iron, 3.6 times more Magnesium, 4.3 times more Manganese, 2 times more Phosphorus, 4.4 times more Potassium and 1.7 times more Zinc than Boiled Pinto Beans with Salt.
• Both Boiled Pinto Beans with Salt and Tomato Powder contain similar levels of Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Pinto Beans with Salt have 15.6 times more Omega 3 than Tomato Powder.
• While 100 g of Tomato Powder contain 2.1 times more Energy, 2.8 times more Carbohydrate, 129.1 times more Sugars, 1.8 times more Fiber and 1.4 times more Protein than Boiled Pinto Beans with Salt.
• 100 grams of Tomato Powder provide inadequate amounts of Omega 3
• Both Boiled Pinto Beans with Salt as well as Tomato Powder provide inadequate amounts of Omega 6 in 100 grams.