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

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Canned Crushed Tomatoes	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	11% 320kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	175% 228g	130g per day for Men 19-50 years
Sugars	60.7% 44g	4.4% 3.2g	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	32.3% 23.4g	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	% 20.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	50% 19g	195% 74g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.4% 12.2mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.6% 2.78mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	92% 1.2mg	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	32.5% 130μg	325% 1300μg	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	102% 92mg	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	83.3% 12.5mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 53μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	34% 340mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	269% 2.42mg	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	163% 13mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	79.6% 1.83mg	207% 4.77mg	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	45.7% 320mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	124% 1860mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	24% 894g	18% 669g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Canned Crushed Tomatoes has 2.1 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 7.7 times more Vitamin C and 41.7 times more Vitamin E than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.1 times more Vitamin B1, 10 times more Vitamin B9 and 1.6 times more Vitamin K than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Boiled Red Kidney Beans provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Canned Crushed Tomatoes as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Crushed Tomatoes has 1.2 times more Calcium, 93 times more Sodium and 1.3 times more Water than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.3 times more Copper, 2.3 times more Iron, 2.3 times more Magnesium, 2.6 times more Manganese, 4.4 times more Phosphorus, 1.4 times more Potassium, 2 times more Selenium and 4 times more Zinc than Canned Crushed Tomatoes.
• 1 kilogram of Canned Crushed Tomatoes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Crushed Tomatoes has 13.8 times more Sugars than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 4 times more Energy, 33.6 times more Omega 3, 3.1 times more Carbohydrate, 3.9 times more Fiber and 5.3 times more Protein than Canned Crushed Tomatoes.
• 1 kilogram of Canned Crushed Tomatoes provide inadequate amounts of Energy and Omega 3
• Both Canned Crushed Tomatoes as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.