Comparing Nutrients in 100 grams Tomatoes in Juice with Salt VS Black Beans

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Black Beans	25%	4%	71%

Macro Nutrients

	Tomatoes in Juice with Salt	Black Beans	Recommended Dietary Allowance
Energy	0.55% 16kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	1.46% 1.42g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	1.95% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.67% 3.47g	48% 62.4g	130g per day for Men 19-50 years
Sugars	3.5% 2.55g	2.92% 2.12g	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	1.8% 1.3g	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	% 1.24g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5% 1.9g	40.8% 15.5g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Black Beans	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.23% 0.055mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.45% 0.71mg	12.2% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.34% 0.12mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.54% 0.11mg	22% 0.29mg	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	2% 8μg	111% 444μg	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	14% 12.6mg	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	3.93% 0.59mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Black Beans	Recommended Dietary Allowance
Calcium	3.3% 33mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	5.78% 0.052mg	93% 0.84mg	0.9mg per day for Men 19-50 years
Fluoride	0.13% 5.1μg	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	7.13% 0.57mg	62.8% 5mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	40.7% 171mg	420mg per day for Men 19-50 years
Manganese	2.96% 0.068mg	46% 1.06mg	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	2.43% 17mg	50.3% 352mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	43.6% 1483mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Black Beans per 100 g

Compare the macro and micronutrient content in 100 g of Tomatoes in Juice with Salt versus 100 g of Black Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tomatoes in Juice with Salt vs Black Beans:

• 100 grams of Tomatoes in Juice with Salt have more Vitamin A, more Vitamin C and 2.8 times more Vitamin E than Black Beans.
• While 100 g of Raw Black Beans contain 1.6 times more Vitamin B1, 3.5 times more Vitamin B2, 2.7 times more Vitamin B3, 7.7 times more Vitamin B5, 2.6 times more Vitamin B6, 55.5 times more Vitamin B9 and 2.2 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 100 grams of Black Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Black Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tomatoes in Juice with Salt vs Black Beans:

• 100 grams of Tomatoes in Juice with Salt have 23 times more Sodium and 8.6 times more Water than Black Beans.
• While 100 g of Raw Black Beans contain 3.7 times more Calcium, 16.2 times more Copper, 8.8 times more Iron, 17.1 times more Magnesium, 15.6 times more Manganese, 20.7 times more Phosphorus, 7.8 times more Potassium, 4.6 times more Selenium and 30.4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 100 grams of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomatoes in Juice with Salt have 1.2 times more Sugars than Black Beans.
• While 100 g of Raw Black Beans contain 21.3 times more Energy, 69.5 times more Omega 3, 18 times more Carbohydrate, 8.2 times more Fiber and 27.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 100 grams of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Black Beans provide inadequate amounts of Omega 6 in 100 grams.