Comparing Nutrients in 1 pound Canned Baked Beans VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Canned Baked Beans	18%	3%	79%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Canned Baked Beans	Tomato Paste	Recommended Dietary Allowance
Energy	16.4% 476kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.5% 93g	66% 85.8g	130g per day for Men 19-50 years
Sugars	48.7% 35.3g	76.2% 55.2g	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	NA	36.6% 26.5g	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	NA	% 26g	g per day for Men 19-50 years
Sucrose	NA	% 1.36g	g per day for Men 19-50 years
Fiber	65.7% 25g	49% 18.6g	38g per day for Men 19-50 years
Protein	39% 21.8g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Canned Baked Beans	Tomato Paste	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	75.4% 0.98mg	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	27.2% 109μg	13.6% 54.4μg	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	15.6% 14mg	110% 99mg	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	4.54% 0.68mg	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.02% 3.63μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Baked Beans	Tomato Paste	Recommended Dietary Allowance
Calcium	22.7% 227mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	184% 1.66mg	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	16.4% 1.3mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	NA	59.6% 1.37mg	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	67.4% 472mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	39.5% 1343mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	8.9% 329g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Baked Beans VS Tomato Paste per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Baked Beans vs Tomato Paste:

• 1 pound of Canned Baked Beans has 2.5 times more Vitamin B1 and 2 times more Vitamin B9 than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 15.2 times more Vitamin A, 2.6 times more Vitamin B2, 7.2 times more Vitamin B3, 1.7 times more Vitamin B6, 7.1 times more Vitamin C, 28.7 times more Vitamin E and 14.3 times more Vitamin K than Canned Baked Beans no Salt.
• 1 pound of Canned Baked Beans have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Baked Beans no Salt as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Baked Beans vs Tomato Paste:

• 1 pound of Canned Baked Beans has 1.4 times more Calcium, 1.3 times more Phosphorus and 2.2 times more Zinc than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 1.8 times more Copper, 10.3 times more Iron, 1.3 times more Magnesium, 3.4 times more Potassium and 59 times more Sodium than Canned Baked Beans no Salt.
• Both Canned Baked Beans and Tomato Paste contain similar levels of Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Baked Beans has 1.3 times more Energy, 11.1 times more Omega 3 and 1.3 times more Fiber than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 1.6 times more Sugars than Canned Baked Beans no Salt.
• Both Canned Baked Beans and Tomato Paste offer comparable quantities of Carbohydrate and Protein per one pound.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3
• Both Canned Baked Beans no Salt as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in one pound.