Comparing Nutrients in 500 calories TomatoesVS Boiled Adzuki Beans

Weight per 500 calories

Tomatoes

2778g

Boiled Adzuki Beans

391g

Boiled Adzuki 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 500 calories - Tomatoes or Boiled Adzuki Beans?

Macros Ratio

Protein Fat Carbs

Tomatoes

17%

74%

Boiled Adzuki Beans

23%

76%

500 kcal ▼

Macro Nutrients

Tomatoesvs Boiled Adzuki Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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5.73%5.56g

Fat

0.4%0.39g

5.56 gvs0.39 g

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

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2.43%0.78g

Saturated Fat

0.44%0.14g

0.78 gvs0.14 g

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

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5.2%0.083g

Omega 3

0.083 gvsNA g

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

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13%2.22g

Omega 6

0.48%0.082g

2.22 gvs0.082 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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83%108g

Carbohydrate

74.4%97g

108 gvs97 g

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

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101%73g

Sugars

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

73 gvsNA g

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

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52.5%38g

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]

38 gvsNA g

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

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%34.7g

Glucose

34.7 gvsNA g

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

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%0g

Sucrose

0 gvsNA g

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

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87.7%33.3g

Fiber

75%28.5g

33.3 gvs28.5 g

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

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43.7%24.4g

Protein

52.5%29.4g

24.4 gvs29.4 g

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

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Vitamins

Tomatoesvs Boiled Adzuki Beans

130%1167μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1167 μgvs0 μg

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

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85.6%1.03mg

Vitamin B1

37.4%0.45mg

Thiamine

1.03 mgvs0.45 mg

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

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40.6%0.53mg

Vitamin B2

19.2%0.25mg

Riboflavin

0.53 mgvs0.25 mg

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

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103%16.5mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

16.5 mgvs2.8 mg

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

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49.4%2.47mg

Vitamin B5

33.6%1.68mg

Pantothenic acid

2.47 mgvs1.68 mg

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

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171%2.22mg

Vitamin B6

29%0.38mg

Pyridoxine

2.22 mgvs0.38 mg

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

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43.4%13μg

Vitamin B7

Biotin

13 μgvsNA μg

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

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104%417μg

Vitamin B9

118%473μg

Folates and Folic Acid

417 μgvs473 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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423%381mg

Vitamin C

0%0mg

Ascorbic acid

381 mgvs0 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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100%15mg

Vitamin E

Tocopherols and Tocotrienols

15 mgvsNA mg

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

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183%219μg

Vitamin K

Phytomenadione or phylloquinone

219 μgvsNA μg

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

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Minerals

Tomatoesvs Boiled Adzuki Beans

27.8%278mg

Calcium

11%109mg

278 mgvs109 mg

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

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182%1.64mg

Copper

129%1.16mg

1.64 mgvs1.16 mg

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

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1.6%64μg

Fluoride

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

64 μgvsNA μg

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

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94%7.5mg

Iron

98%7.8mg

7.5 mgvs7.8 mg

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

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72.8%306mg

Magnesium

48.4%203mg

306 mgvs203 mg

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

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138%3.17mg

Manganese

97%2.24mg

3.17 mgvs2.24 mg

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

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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 .

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95%667mg

Phosphorus

94%656mg

667 mgvs656 mg

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

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194%6583mg

Potassium

61%2078mg

6583 mgvs2078 mg

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

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0%0μg

Selenium

8.52%4.7μg

0 μgvs4.7 μg

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

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9.26%139mg

Sodium

2.1%31.3mg

139 mgvs31.3 mg

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

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43%4.72mg

Zinc

63%6.9mg

4.72 mgvs6.9 mg

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

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71%2626g

Water

7%259g

2626 gvs259 g

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

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Lets compare vitamin content per 500 calories of Tomatoes vs Boiled Adzuki Beans:

Raw Ripe Red Tomatoes have more Vitamin A, 2.3 times more Vitamin B1, 2.1 times more Vitamin B2, 5.9 times more Vitamin B3, 1.5 times more Vitamin B5, 5.9 times more Vitamin B6 and more Vitamin C than Boiled Adzuki Beans.
Both Raw Ripe Red Tomatoes and Boiled Adzuki Beans have similar amounts of Vitamin B9 per 500 kcal.
Both Raw Ripe Red Tomatoes as well as Boiled Adzuki Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Boiled Adzuki Beans:

Raw Ripe Red Tomatoes have 2.5 times more Calcium, 1.4 times more Copper, 1.5 times more Magnesium, 1.4 times more Manganese, 3.2 times more Potassium, 4.4 times more Sodium and 10.1 times more Water than Boiled Adzuki Beans.
While Boiled Adzuki Beans contain more Selenium and 1.5 times more Zinc than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes and Boiled Adzuki Beans have similar amounts of Iron and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Ripe Red Tomatoes have 14.2 times more Fat and 27.1 times more Omega 6 than Boiled Adzuki Beans.
Both Raw Ripe Red Tomatoes and Boiled Adzuki Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
Both Raw Ripe Red Tomatoes as well as Boiled Adzuki Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

TomatoesVS Cooked Ripe Red TomatoesBoiled Adzuki BeansVS Cooked Ripe Red TomatoesTomatoesVS Canned Adzuki Beans sweetenedBoiled Adzuki BeansVS Canned Adzuki Beans sweetened

Compare Foods

Comparing Nutrients in 500 calories TomatoesVS Boiled Adzuki Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Tomatoes or Boiled Adzuki Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: