Comparing Nutrients in 14 ounces Tomato Powder VS Canned Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
Canned Navy Beans	26%	3%	71%

Macro Nutrients

	Tomato Powder	Canned Navy Beans	Recommended Dietary Allowance
Energy	41.3% 1199kcal	15.5% 448kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	1.4% 0.44g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	2.36% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 296g	62.4% 81g	130g per day for Men 19-50 years
Sugars	240% 174g	1.53% 1.1g	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	172% 65.5g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	91% 51.2g	53.4% 30g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Canned Navy Beans	Recommended Dietary Allowance
Vitamin A	380% 3421μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	302% 3.62mg	46.6% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	232% 3.02mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.2mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	298% 15mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.8mg	31.4% 0.41mg	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	119% 476μg	61.5% 246μg	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	515% 463mg	3.1% 2.78mg	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	324% 48.6mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 194μg	9.6% 11.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	Canned Navy Beans	Recommended Dietary Allowance
Calcium	66% 659mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	547% 4.93mg	92% 0.83mg	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	226% 18mg	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	168% 706mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	337% 7.74mg	64.7% 1.5mg	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	167% 1171mg	76% 532mg	700mg per day for Men 19-50 years
Potassium	225% 7648mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	35.5% 532mg	89% 1334mg	1500mg per day for Men 19-50 years
Zinc	61.7% 6.8mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	0.33% 12g	7.56% 280g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Powder VS Canned Navy Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Powder versus 14 oz of Canned Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomato Powder vs Canned Navy Beans:

• 14 ounces of Tomato Powder have more Vitamin A, 6.5 times more Vitamin B1, 13.8 times more Vitamin B2, 18.8 times more Vitamin B3, 21.9 times more Vitamin B5, 4.4 times more Vitamin B6, 1.9 times more Vitamin B9, 166.7 times more Vitamin C, 15.7 times more Vitamin E and 16.8 times more Vitamin K than Canned Navy Beans.
• 14 ounces of Canned Navy Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Tomato Powder as well as Canned Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Powder vs Canned Navy Beans:

• 14 ounces of Tomato Powder have 3.5 times more Calcium, 6 times more Copper, 2.5 times more Iron, 3.8 times more Magnesium, 5.2 times more Manganese, 2.2 times more Phosphorus, 6.7 times more Potassium and 2.2 times more Zinc than Canned Navy Beans.
• While 14 oz of Canned Navy Beans contain 2.5 times more Sodium than Tomato Powder.
• Both Tomato Powder and Canned Navy Beans contain similar levels of Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Powder have 2.7 times more Energy, 3.7 times more Carbohydrate, 156.8 times more Sugars, 3.2 times more Fiber and 1.7 times more Protein than Canned Navy Beans.
• While 14 oz of Canned Navy Beans contain 12.1 times more Omega 3 than Tomato Powder.
• 14 ounces of Tomato Powder provide inadequate amounts of Omega 3
• Both Tomato Powder as well as Canned Navy Beans provide inadequate amounts of Omega 6 in 14 ounces.