Comparing Nutrients in 1 pound Canned Red Kidney Beans VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans	25%	7%	68%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Canned Red Kidney Beans	Tomato Paste	Recommended Dietary Allowance
Energy	19.4% 562kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	2.57% 0.82g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	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	75% 97g	66% 85.8g	130g per day for Men 19-50 years
Sugars	23.8% 17.2g	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	0.63% 0.45g	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	% 1.04g	% 26g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 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	64.6% 36g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans	Tomato Paste	Recommended Dietary Allowance
Vitamin A	NA	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	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	NA	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	31.8% 127μg	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	1% 0.91mg	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	NA	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans	Tomato Paste	Recommended Dietary Allowance
Calcium	26% 259mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	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	85% 6.8mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	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	78.4% 549mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	37% 1256mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	70% 1048mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	8.35% 309g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans VS Tomato Paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Red Kidney 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 Red Kidney Beans vs Tomato Paste:

• 1 pound of Canned Red Kidney Beans has 2.3 times more Vitamin B9 than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 9.6 times more Vitamin B2, 6.7 times more Vitamin B3 and 109.5 times more Vitamin C than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Tomato Paste provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Canned Red Kidney Beans have insufficient amounts of Vitamin B2 and Vitamin C
• Both Canned Red Kidney Beans, Solids 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 Red Kidney Beans vs Tomato Paste:

• 1 pound of Canned Red Kidney Beans has 1.6 times more Calcium, 1.3 times more Manganese, 1.5 times more Phosphorus and 3.9 times more Sodium than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 1.3 times more Copper, 2 times more Iron, 1.4 times more Magnesium, 3.7 times more Potassium and 3.3 times more Selenium than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Tomato Paste contain similar levels of Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Red Kidney Beans has 1.5 times more Energy, 10.4 times more Omega 3, 1.3 times more Fiber and 1.8 times more Protein than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 3.2 times more Sugars and 58.5 times more Fructose than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Tomato Paste offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3
• Both Canned Red Kidney Beans, Solids as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in one pound.