Comparing Nutrients in 1 pound Boiled Kidney Beans VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Boiled Kidney Beans	Tomato Powder	Recommended Dietary Allowance
Energy	20% 576kcal	47.2% 1370kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	4.56% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	261% 339g	130g per day for Men 19-50 years
Sugars	2% 1.45g	275% 199g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	76.4% 29g	197% 75g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	105% 58.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	434% 3910μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	345% 4.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	266% 3.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	259% 41.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	341% 17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	159% 2.07mg	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	147% 590μg	136% 544μg	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	6.05% 5.44mg	588% 529mg	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	0.91% 0.14mg	370% 55.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	184% 221μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Tomato Powder	Recommended Dietary Allowance
Calcium	16% 159mg	75.3% 753mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	625% 5.63mg	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	126% 10mg	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	192% 807mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	385% 8.85mg	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	89.4% 626mg	191% 1338mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	257% 8741mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	40.5% 608mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	70.5% 7.76mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Tomato Powder:

• Tomato Powder contains more Vitamin A, 5.7 times more Vitamin B1, 13.1 times more Vitamin B2, 15.8 times more Vitamin B3, 17.1 times more Vitamin B5, 3.8 times more Vitamin B6, 97.3 times more Vitamin C, 408.3 times more Vitamin E and 5.8 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Tomato Powder have similar amounts of Vitamin B9 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Tomato Powder:

• Boiled All Types Kidney Beans have 21.9 times more Water than Tomato Powder.
• While Tomato Powder contains 4.7 times more Calcium, 5.7 times more Copper, 2.1 times more Iron, 4.2 times more Magnesium, 4.5 times more Manganese, 2.1 times more Phosphorus, 4.8 times more Potassium, 4.8 times more Selenium, 134 times more Sodium and 1.7 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 24.3 times more Omega 3 than Tomato Powder.
• While Tomato Powder contains 2.4 times more Energy, 1.6 times more Omega 6, 3.3 times more Carbohydrate, 137.2 times more Sugars, 2.6 times more Fiber and 1.5 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Tomato Powder have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.