Comparing Nutrients in 1 kilogram Canned Black Turtle Beans VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Canned Black Turtle Beans	26%	3%	71%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Canned Black Turtle Beans	Tomato Puree	Recommended Dietary Allowance
Energy	31.4% 910kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 166g	69% 89.8g	130g per day for Men 19-50 years
Sugars	3.17% 2.3g	66.6% 48.3g	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	33% 24g	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	% 24.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	182% 69g	50% 19g	38g per day for Men 19-50 years
Protein	108% 60.3g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Canned Black Turtle Beans	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.8% 6.2mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	97% 1.26mg	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	153% 610μg	27.5% 110μg	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	30% 27mg	118% 106mg	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	41.3% 6.2mg	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Black Turtle Beans	Tomato Puree	Recommended Dietary Allowance
Calcium	35% 350mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	213% 1.92mg	319% 2.87mg	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	238% 19mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	73.5% 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	154% 1080mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	91% 3080mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	256% 3840mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	20.4% 756g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Black Turtle Beans VS Tomato Puree per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Black Turtle Beans versus 1 kg of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Black Turtle Beans vs Tomato Puree:

• 1 kilogram of Canned Black Turtle Beans has 5.6 times more Vitamin B1, 1.5 times more Vitamin B2 and 5.5 times more Vitamin B9 than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains more Vitamin A, 2.4 times more Vitamin B3, 2.4 times more Vitamin B5, 2.3 times more Vitamin B6, 3.9 times more Vitamin C, 3.2 times more Vitamin E and 1.5 times more Vitamin K than Canned Black Turtle Beans.
• 1 kilogram of Canned Black Turtle Beans have insufficient amounts of Vitamin A and Vitamin K
• Both Canned Black Turtle Beans as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Black Turtle Beans vs Tomato Puree:

• 1 kilogram of Canned Black Turtle Beans has 1.9 times more Calcium, 1.5 times more Magnesium, 1.4 times more Manganese, 2.7 times more Phosphorus, 1.9 times more Selenium, 13.7 times more Sodium and 1.5 times more Zinc than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 1.5 times more Copper and 1.4 times more Potassium than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans and Tomato Puree contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Black Turtle Beans has 2.4 times more Energy, 14.3 times more Omega 3, 1.8 times more Carbohydrate, 3.6 times more Fiber and 3.7 times more Protein than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 21 times more Sugars than Canned Black Turtle Beans.
• 1 kilogram of Tomato Puree provide inadequate amounts of Energy and Omega 3
• Both Canned Black Turtle Beans as well as Canned Tomato Puree provide inadequate amounts of Omega 6 in one kilogram.