Comparing Nutrients in 1 kilogram Tomato Sauce VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce	17%	9%	74%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Tomato Sauce	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	8.28% 240kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	6.76% 1.15g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	168% 219g	130g per day for Men 19-50 years
Sugars	49% 35.6g	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	23% 16.7g	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	% 18g	NA	g per day for Men 19-50 years
Sucrose	% 0.7g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	245% 93g	38g per day for Men 19-50 years
Protein	21.4% 12g	169% 95g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.8% 3.1mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	80% 1.04mg	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	22.5% 90μg	185% 740μg	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	77.8% 70mg	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	96% 14.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	14% 140mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	291% 2.62mg	0.9mg per day for Men 19-50 years
Fluoride	8.73% 349μg	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	120% 9.6mg	346% 27.7mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	111% 2.55mg	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	38.6% 270mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	87.4% 2970mg	111% 3780mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	82% 9mg	11mg per day for Men 19-50 years
Water	24.7% 913g	18% 670g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Sauce VS Boiled Royal Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Sauce versus 1 kg of Boiled Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Sauce vs Boiled Royal Red Kidney Beans:

• 1 kilogram of Tomato Sauce has more Vitamin A, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5 and 5.8 times more Vitamin C than Boiled Royal Red Kidney Beans.
• While 1 kg of Boiled Royal Red Kidney Beans contains 4 times more Vitamin B1 and 8.2 times more Vitamin B9 than Canned Tomato Sauce no Salt.
• Both Tomato Sauce and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Sauce no Salt as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Sauce vs Boiled Royal Red Kidney Beans:

• 1 kilogram of Tomato Sauce has 1.4 times more Water than Boiled Royal Red Kidney Beans.
• While 1 kg of Boiled Royal Red Kidney Beans contains 3.1 times more Calcium, 2.3 times more Copper, 2.9 times more Iron, 2.8 times more Magnesium, 2.3 times more Manganese, 5.3 times more Phosphorus, 1.3 times more Potassium, 2 times more Selenium and 4.1 times more Zinc than Canned Tomato Sauce no Salt.
• 1 kilogram of Tomato Sauce lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Royal Red Kidney Beans contains 5.1 times more Energy, 9.5 times more Omega 3, 4.1 times more Carbohydrate, 6.2 times more Fiber and 7.9 times more Protein than Canned Tomato Sauce no Salt.
• 1 kilogram of Tomato Sauce provide inadequate amounts of Energy and Omega 3
• Both Canned Tomato Sauce no Salt as well as Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.