Comparing Nutrients in 100 grams Canned Tomatoes with Green Chilies VS White Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
White Beans	27%	2%	71%

Macro Nutrients

	Canned Tomatoes with Green Chilies	White Beans	Recommended Dietary Allowance
Energy	0.52% 15kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	1.16% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.8% 3.62g	46.4% 60.3g	130g per day for Men 19-50 years
Sugars	NA	2.9% 2.1g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	40% 15g	38g per day for Men 19-50 years
Protein	1.23% 0.69g	41.7% 23.4g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	White 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	2.83% 0.034mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	3% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.96% 0.15mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	24.5% 0.32mg	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	2.25% 9μg	97% 388μg	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	6.9% 6.2mg	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	NA	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	White Beans	Recommended Dietary Allowance
Calcium	2% 20mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	109% 0.98mg	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	3.25% 0.26mg	131% 10.4mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	78% 1.8mg	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% 14mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	52.8% 1795mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	23.3% 13μg	55μg per day for Men 19-50 years
Sodium	26.7% 401mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	33.4% 3.67mg	11mg per day for Men 19-50 years
Water	2.55% 94g	0.31% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS White Beans per 100 g

Compare the macro and micronutrient content in 100 g of Canned Tomatoes with Green Chilies versus 100 g of White Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Tomatoes with Green Chilies vs White Beans:

• 100 grams of Canned Tomatoes with Green Chilies have more Vitamin A, 1.3 times more Vitamin B3 and more Vitamin C than White Beans.
• While 100 g of Raw White Beans contain 12.9 times more Vitamin B1, 7.7 times more Vitamin B2, 4.9 times more Vitamin B5, 3.1 times more Vitamin B6 and 43.1 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 100 grams of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 100 grams of White Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw White Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Tomatoes with Green Chilies vs White Beans:

• 100 grams of Canned Tomatoes with Green Chilies have 25.1 times more Sodium and 8.3 times more Water than White Beans.
• While 100 g of Raw White Beans contain 12 times more Calcium, 10.9 times more Copper, 40.2 times more Iron, 17.3 times more Magnesium, 13.6 times more Manganese, 21.5 times more Phosphorus, 16.8 times more Potassium, 32 times more Selenium and 28.2 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 100 grams of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw White Beans contain 22.2 times more Energy, 166 times more Omega 3, 16.6 times more Carbohydrate and 33.9 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 100 grams of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw White Beans provide inadequate amounts of Omega 6 in 100 grams.