Comparing Nutrients in 14 ounces Canned Tomato Sauce with Tidbits VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Tomato Sauce with Tidbits	14%	9%	77%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Canned Tomato Sauce with Tidbits	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	4.38% 127kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.6% 28g	69.6% 90g	130g per day for Men 19-50 years
Sugars	NA	1.75% 1.27g	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	14.6% 5.56g	67% 25.4g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Canned Tomato Sauce with Tidbits	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.6% 0.38mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.3% 0.62mg	36.6% 0.48mg	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	8.93% 35.7μg	129% 516μg	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	95% 85.3mg	5.3% 4.76mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomato Sauce with Tidbits	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	6.17% 0.056mg	95% 0.86mg	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	33.7% 2.7mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	74.2% 1.7mg	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	24% 167mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	9.56% 354g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Tomato Sauce with Tidbits vs Boiled Kidney Beans:

• Canned Tomato Sauce with Tomato Tidbits have more Vitamin A, 1.7 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B6 and 17.9 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Vitamin B1 and 14.4 times more Vitamin B9 than Canned Tomato Sauce with Tomato Tidbits.
• Both Canned Tomato Sauce with Tomato Tidbits and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 14 oz.
• Both Canned Tomato Sauce with Tomato Tidbits as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Tomato Sauce with Tidbits vs Boiled Kidney Beans:

• Canned Tomato Sauce with Tomato Tidbits have 15 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.5 times more Calcium, 15.4 times more Copper, 3.3 times more Iron, 2.1 times more Magnesium, 2 times more Manganese, 3.3 times more Phosphorus, 1.8 times more Selenium and 5.3 times more Zinc than Canned Tomato Sauce with Tomato Tidbits.
• Both Canned Tomato Sauce with Tomato Tidbits and Boiled All Types Kidney Beans have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans contain 4 times more Energy, 28.3 times more Omega 3, 3.2 times more Carbohydrate, 4.6 times more Fiber and 6.6 times more Protein than Canned Tomato Sauce with Tomato Tidbits.
• Both Canned Tomato Sauce with Tomato Tidbits as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.