Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Canned Shellie Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Canned Shellie Beans with Liquids	21%	5%	74%

Macro Nutrients

	Stewed Canned Tomatoes	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Energy	8.97% 260kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	47.6% 62g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	8.7% 6.3g	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	26% 19g	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	% 16.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	89.5% 34g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Vitamin A	10% 90μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	37.7% 0.49mg	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	12.5% 50μg	45% 180μg	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	87.8% 79mg	34.4% 31mg	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	55.3% 8.3mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	66.7% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Calcium	34% 340mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	89% 0.8mg	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	166% 13.3mg	124% 9.9mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	166% 3.82mg	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	28.6% 200mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	32% 1090mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	223% 3340mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	24.7% 915g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Canned Shellie Beans with Liquids per 1 kg

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

Lets compare vitamin content per 1 kilogram of Stewed Canned Tomatoes vs Canned Shellie Beans with Liquids:

• 1 kilogram of Stewed Canned Tomatoes has 1.4 times more Vitamin B1, 3.5 times more Vitamin B3, 2.5 times more Vitamin C and 27.7 times more Vitamin E than Canned Shellie Beans with Liquids.
• While 1 kg of Canned Shellie Beans Solids and Liquids contains 1.5 times more Vitamin B2, 2.9 times more Vitamin B6, 3.6 times more Vitamin B9 and 3.3 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Canned Shellie Beans with Liquids provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 1 kilogram of Canned Shellie Beans with Liquids have insufficient amounts of Vitamin B3 and Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Shellie Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Stewed Canned Tomatoes vs Canned Shellie Beans with Liquids:

• 1 kilogram of Stewed Canned Tomatoes has 1.4 times more Copper, 1.3 times more Iron and 1.9 times more Potassium than Canned Shellie Beans with Liquids.
• While 1 kg of Canned Shellie Beans Solids and Liquids contains 6.5 times more Manganese, 1.5 times more Phosphorus, 3.5 times more Selenium, 1.5 times more Sodium and 1.6 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Canned Shellie Beans with Liquids contain similar levels of Calcium, Magnesium and Water per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Stewed Canned Tomatoes has 5.6 times more Sugars than Canned Shellie Beans with Liquids.
• While 1 kg of Canned Shellie Beans Solids and Liquids contains 23.7 times more Omega 3, 3.4 times more Fiber and 1.9 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Canned Shellie Beans with Liquids offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Shellie Beans Solids and Liquids provide inadequate amounts of Energy and Omega 6 in one kilogram.