Comparing Nutrients in 100 grams Cooked Ripe Red Tomatoes VS Canned Refried Beans, fat-free

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	0.62% 18kcal	2.72% 79kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	9.56% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	0.79% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	3.43% 2.5g	0.84% 0.61g	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	0% 0g	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	% 1.18g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.61g	g per day for Men 19-50 years
Fiber	1.84% 0.7g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	9.54% 5.34g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Vitamin A	2.67% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	1.15% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.33% 0.53mg	2.26% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	8.7% 0.11mg	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	3.25% 13μg	14.3% 57μg	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	25.3% 23mg	1% 0.9mg	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	3.73% 0.56mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	1.1% 11mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	18% 0.16mg	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	8.5% 0.68mg	20.3% 1.62mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	9.05% 38mg	420mg per day for Men 19-50 years
Manganese	4.57% 0.11mg	14% 0.33mg	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	4% 28mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	10% 344mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	10.4% 5.7μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	5.9% 0.65mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.13% 78.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Ripe Red Tomatoes vs Canned Refried Beans, fat-free:

• Cooked Ripe Red Tomatoes have more Vitamin A, 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 25.3 times more Vitamin C, 14 times more Vitamin E and 1.4 times more Vitamin K than Canned Refried Beans, fat-free.
• While Canned Refried Beans, fat-free contain 1.5 times more Vitamin B5, 1.4 times more Vitamin B6 and 4.4 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Refried Beans, fat-free have similar amounts of Vitamin B1 per 100 g.
• Both Cooked Ripe Red Tomatoes as well as Canned Refried Beans, fat-free have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Ripe Red Tomatoes vs Canned Refried Beans, fat-free:

• Canned Refried Beans, fat-free contain 3.1 times more Calcium, 2.2 times more Copper, 2.4 times more Iron, 4.2 times more Magnesium, 3.1 times more Manganese, 4 times more Phosphorus, 1.6 times more Potassium, 11.4 times more Selenium, 31.8 times more Sodium and 4.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Refried Beans, fat-free have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cooked Ripe Red Tomatoes have 4.1 times more Sugars and more Fructose than Canned Refried Beans, fat-free.
• While Canned Refried Beans, fat-free contain 4.4 times more Energy, 76.5 times more Omega 3, 3.4 times more Carbohydrate, 6.7 times more Fiber and 5.6 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Canned Refried Beans, fat-free have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.