Comparing Nutrients in 1 kilogram Canned Red Kidney Beans with Liquids VS Canned Crushed Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Canned Crushed Tomatoes	17%	7%	76%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Canned Crushed Tomatoes	Recommended Dietary Allowance
Energy	28% 810kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	56% 73g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	60.7% 44g	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	0% 0g	32.3% 23.4g	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	% 0g	% 20.3g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 0.2g	g per day for Men 19-50 years
Fiber	113% 43g	50% 19g	38g per day for Men 19-50 years
Protein	93% 52.2g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Canned Crushed Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.94mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	55.6% 2.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	115% 1.5mg	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	57.5% 230μg	32.5% 130μg	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	8.9% 8mg	102% 92mg	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	1.33% 0.2mg	83.3% 12.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	44% 53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Canned Crushed Tomatoes	Recommended Dietary Allowance
Calcium	29% 290mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	203% 1.83mg	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	156% 12.5mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	79.6% 1.83mg	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	151% 1060mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	171% 2560mg	124% 1860mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	21% 780g	24% 894g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Canned Crushed Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Red Kidney Beans with Liquids versus 1 kg of Canned Crushed Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Red Kidney Beans with Liquids vs Canned Crushed Tomatoes:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 1.4 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.8 times more Vitamin B9 than Canned Crushed Tomatoes.
• While 1 kg of Canned Crushed Tomatoes contains 2.5 times more Vitamin B3, 2.1 times more Vitamin B5, 1.9 times more Vitamin B6, 11.5 times more Vitamin C, 62.5 times more Vitamin E and 1.3 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C and Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids as well as Canned Crushed Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Red Kidney Beans with Liquids vs Canned Crushed Tomatoes:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 1.5 times more Magnesium, 1.6 times more Manganese, 3.3 times more Phosphorus, 1.8 times more Selenium, 1.4 times more Sodium and 2.3 times more Zinc than Canned Crushed Tomatoes.
• Both Canned Red Kidney Beans with Liquids and Canned Crushed Tomatoes contain similar levels of Calcium, Copper, Iron, Potassium and Water per one kilogram.
• 1 kilogram of Canned Crushed Tomatoes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 2.5 times more Energy, 10.2 times more Omega 3, 2 times more Carbohydrate, 2.3 times more Fiber and 3.2 times more Protein than Canned Crushed Tomatoes.
• While 1 kg of Canned Crushed Tomatoes contains 2.4 times more Sugars and more Fructose than Canned Red Kidney Beans Solids and Liquids.
• 1 kilogram of Canned Crushed Tomatoes provide inadequate amounts of Energy and Omega 3
• Both Canned Red Kidney Beans Solids and Liquids as well as Canned Crushed Tomatoes provide inadequate amounts of Omega 6 in one kilogram.