Comparing Nutrients in 1 kilogram Boiled Sprouted Kidney Beans VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Kidney Beans	44%	12%	44%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Boiled Sprouted Kidney Beans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	11.4% 330kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	5.98% 5.8g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	121% 1.94g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47.2g	28% 36.2g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	86.3% 48.3g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Kidney Beans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	302% 3.62mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	210% 2.73mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	189% 30.2mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.2% 3.8mg	29.6% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	79.2% 1.03mg	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	118% 470μg	22.5% 90μg	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	396% 356mg	69% 62mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Kidney Beans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	19% 190mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	100% 0.9mg	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	111% 8.9mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	86.5% 2mg	57.4% 1.32mg	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	54.3% 380mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	57% 1940mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	267% 4010mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	24% 893g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sprouted Kidney Beans VS Canned Tomatoes with Green Chilies per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Sprouted Kidney Beans versus 1 kg of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Sprouted Kidney Beans vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Boiled Sprouted Kidney Beans has 10.6 times more Vitamin B1, 14.4 times more Vitamin B2, 4.7 times more Vitamin B3, 2.6 times more Vitamin B5, 5.2 times more Vitamin B9 and 5.7 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains more Vitamin A than Boiled and Drained Sprouted Kidney Beans.
• Both Boiled Sprouted Kidney Beans and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Sprouted Kidney Beans have insufficient amounts of Vitamin A
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Boiled and Drained Sprouted Kidney Beans as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Sprouted Kidney Beans vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Boiled Sprouted Kidney Beans has 1.9 times more Copper, 3.4 times more Iron, 2.1 times more Magnesium, 1.5 times more Manganese, 2.7 times more Phosphorus, 1.8 times more Potassium and 3.4 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains 57.3 times more Sodium than Boiled and Drained Sprouted Kidney Beans.
• Both Boiled Sprouted Kidney Beans and Canned Tomatoes with Green Chilies contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Sprouted Kidney Beans lack sufficient amounts of Calcium
• 1 kilogram of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Boiled and Drained Sprouted Kidney Beans as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Sprouted Kidney Beans has 194 times more Omega 3, 1.3 times more Carbohydrate and 7 times more Protein than Canned Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Sprouted Kidney Beans as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy and Omega 6 in one kilogram.