Comparing Nutrients in 1 kilogram Tomato Paste VS White Beans

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
White Beans	27%	2%	71%

Macro Nutrients

	Tomato Paste	White Beans	Recommended Dietary Allowance
Energy	28.3% 820kcal	115% 3330kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	8.76% 8.5g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	6.84% 2.2g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	104% 1.66g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	11.6% 1.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	464% 603g	130g per day for Men 19-50 years
Sugars	168% 122g	29% 21g	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	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	% 57.5g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	108% 41g	400% 152g	38g per day for Men 19-50 years
Protein	77% 43.2g	417% 234g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	White Beans	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	364% 4.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	146% 7.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	245% 3.18mg	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	970% 3880μg	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	0% 0mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	White Beans	Recommended Dietary Allowance
Calcium	36% 360mg	240% 2400mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	1093% 9.84mg	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	1305% 104mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	452% 1900mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	781% 18mg	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	430% 3010mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	528% 17950mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	233% 128μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	334% 36.7mg	11mg per day for Men 19-50 years
Water	20% 735g	3.06% 113g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS White Beans per 1 kg

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

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

• 1 kilogram of Tomato Paste has more Vitamin A, 6.4 times more Vitamin B3, more Vitamin C, 20.5 times more Vitamin E and 2 times more Vitamin K than White Beans.
• While 1 kg of Raw White Beans contains 7.3 times more Vitamin B1, 5.2 times more Vitamin B5, 1.5 times more Vitamin B6 and 32.3 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and White Beans provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of White Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Tomato Paste as well as Raw White Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs White Beans:

• 1 kilogram of Tomato Paste has 3.7 times more Sodium than White Beans.
• While 1 kg of Raw White Beans contains 6.7 times more Calcium, 2.7 times more Copper, 3.5 times more Iron, 4.5 times more Magnesium, 5.9 times more Manganese, 3.6 times more Phosphorus, 1.8 times more Potassium, 2.4 times more Selenium and 5.8 times more Zinc than Canned Tomato Paste.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 5.8 times more Sugars than White Beans.
• While 1 kg of Raw White Beans contains 4.1 times more Energy, 23.7 times more Omega 3, 3.2 times more Carbohydrate, 3.7 times more Fiber and 5.4 times more Protein than Canned Tomato Paste.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3
• Both Canned Tomato Paste as well as Raw White Beans provide inadequate amounts of Omega 6 in one kilogram.