Comparing Nutrients in 1 kilogram Tomato Paste VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Tomato Paste	Canned Kidney Beans	Recommended Dietary Allowance
Energy	28.3% 820kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	112% 145g	130g per day for Men 19-50 years
Sugars	168% 122g	25.5% 18.5g	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	80.7% 58.5g	0% 0g	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	% 57.5g	% 0g	g per day for Men 19-50 years
Sucrose	% 3g	% 18.5g	g per day for Men 19-50 years
Fiber	108% 41g	113% 43g	38g per day for Men 19-50 years
Protein	77% 43.2g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	57% 0.74mg	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	30% 120μg	90% 360μg	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	243% 219mg	13.3% 12mg	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	287% 43mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	36% 360mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	150% 1.35mg	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	373% 30mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	73% 1.68mg	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	119% 830mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	20% 735g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Canned Kidney Beans:

• Canned Tomato Paste has 3 times more Vitamin B2, 7.5 times more Vitamin B3, 2.9 times more Vitamin B6, 18.3 times more Vitamin C, 215 times more Vitamin E and 2.8 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.9 times more Vitamin B1 and 3 times more Vitamin B9 than Canned Tomato Paste.
• Both Canned Tomato Paste and Canned All Types Kidney Beans have similar amounts of Vitamin B5 per 1 kg.
• Both Canned Tomato Paste as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomato Paste vs Canned Kidney Beans:

• Canned Tomato Paste has 2.7 times more Copper, 2.5 times more Iron, 1.6 times more Magnesium, 1.8 times more Manganese, 4.3 times more Potassium, 5.9 times more Selenium and 1.4 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 5 times more Sodium than Canned Tomato Paste.
• Both Canned Tomato Paste and Canned All Types Kidney Beans have similar amounts of Calcium, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Tomato Paste has 1.3 times more Carbohydrate, 6.6 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 11.7 times more Omega 3 than Canned Tomato Paste.
• Both Canned Tomato Paste and Canned All Types Kidney Beans have similar amounts of Energy, Fiber and Protein per 1 kg.
• Both Canned Tomato Paste as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.