Comparing Nutrients in 300 calories TomatoesVS Boiled Kidney Beans

Weight per 300 calories

Tomatoes

1667g

Boiled Kidney Beans

236g

Boiled All Types Kidney Beans have 7.1 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is average in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Tomatoes or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Tomatoes

17%

74%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Tomatoesvs Boiled Kidney Beans

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

3.44%3.33g

Fat

1.2%1.2g

3.33 gvs1.2 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

1.46%0.47g

Saturated Fat

0.54%0.17g

0.47 gvs0.17 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

3.13%0.05g

Omega 3

25%0.4g

0.05 gvs0.4 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

7.84%1.33g

Omega 6

1.5%0.26g

1.33 gvs0.26 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

50%65g

Carbohydrate

41.4%54g

65 gvs54 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

60.5%44g

Sugars

1.04%0.76g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

44 gvs0.76 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

31.5%23g

Fructose

≤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]

23 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

%21g

Glucose

21 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose

%0g

Sucrose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose

52.6%20g

Fiber

39.8%15g

20 gvs15 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

26%14.7g

Protein

36.6%20.5g

14.7 gvs20.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Tomatoesvs Boiled Kidney Beans

77.8%700μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

700 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

51.4%0.62mg

Vitamin B1

31.5%0.38mg

Thiamine

0.62 mgvs0.38 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

24.4%0.32mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.32 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

62%9.9mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

9.9 mgvs1.37 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

29.7%1.5mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

1.5 mgvs0.52 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

103%1.33mg

Vitamin B6

22%0.28mg

Pyridoxine

1.33 mgvs0.28 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

26%7.8μg

Vitamin B7

Biotin

7.8 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

62.5%250μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

250 μgvs307 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

254%228mg

Vitamin C

3.15%2.83mg

Ascorbic acid

228 mgvs2.83 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

60%9mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

9 mgvs0.071 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

110%132μg

Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

132 μgvs20 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Tomatoesvs Boiled Kidney Beans

16.7%167mg

Calcium

8.27%82.7mg

167 mgvs82.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

109%0.98mg

Copper

56.7%0.51mg

0.98 mgvs0.51 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

0.96%38.3μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

38.3 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride

56.3%4.5mg

Iron

65.6%5.24mg

4.5 mgvs5.24 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

43.7%183mg

Magnesium

23.6%99mg

183 mgvs99 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

82.6%1.9mg

Manganese

44%1mg

1.9 mgvs1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum

57%400mg

Phosphorus

46.6%326mg

400 mgvs326 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

116%3950mg

Potassium

28%957mg

3950 mgvs957 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

0%0μg

Selenium

4.72%2.6μg

0 μgvs2.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

5.56%83.3mg

Sodium

0.16%2.36mg

83.3 mgvs2.36 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

25.8%2.83mg

Zinc

21.5%2.36mg

2.83 mgvs2.36 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

42.6%1575g

Water

4.27%158g

1575 gvs158 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Tomatoes vs Boiled Kidney Beans:

Raw Ripe Red Tomatoes have more Vitamin A, 1.6 times more Vitamin B1, 2.3 times more Vitamin B2, 7.3 times more Vitamin B3, 2.9 times more Vitamin B5, 4.7 times more Vitamin B6, 80.6 times more Vitamin C, 127 times more Vitamin E and 6.6 times more Vitamin K than Boiled All Types Kidney Beans.
Both Raw Ripe Red Tomatoes and Boiled All Types Kidney Beans have similar amounts of Vitamin B9 per 300 kcal.
Both Raw Ripe Red Tomatoes as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes vs Boiled Kidney Beans:

Raw Ripe Red Tomatoes have 2 times more Calcium, 1.9 times more Copper, 1.8 times more Magnesium, 1.9 times more Manganese, 1.2 times more Phosphorus, 4.1 times more Potassium, 35.3 times more Sodium and 10 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain more Selenium than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes and Boiled All Types Kidney Beans have similar amounts of Iron and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Ripe Red Tomatoes have 2.8 times more Fat, 5.2 times more Omega 6, 1.2 times more Carbohydrate, 58 times more Sugars and 1.3 times more Fiber than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 8 times more Omega 3 and 1.4 times more Protein than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
Both Raw Ripe Red Tomatoes as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

TomatoesVS Cooked Ripe Red TomatoesBoiled Kidney BeansVS Cooked Ripe Red TomatoesTomatoesVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories TomatoesVS Boiled Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Tomatoes or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: