Comparing Nutrients in 1 pound Boiled Red Kidney Beans VS Spanish Tomato Sauce

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Spanish Tomato Sauce	16%	7%	77%

Macro Nutrients

	Boiled Red Kidney Beans	Spanish Tomato Sauce	Recommended Dietary Allowance
Energy	20% 576kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	2.75% 0.47g	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	25.3% 33g	130g per day for Men 19-50 years
Sugars	2% 1.45g	NA	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	88.3% 33.6g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	11.7% 6.53g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Spanish Tomato Sauce	Recommended Dietary Allowance
Vitamin A	0% 0μg	24.7% 222μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	36.6% 5.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	61.8% 0.8mg	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	16% 63.5μg	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	43.3% 39mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Spanish Tomato Sauce	Recommended Dietary Allowance
Calcium	12.7% 127mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	80.6% 0.73mg	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	167% 13.3mg	197% 15.8mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	42.6% 0.98mg	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	92% 644mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	49.2% 1674mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	143% 2141mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	8.2% 304g	11% 404g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Spanish Tomato Sauce per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Red Kidney Beans versus 1 lb of Spanish Tomato Sauce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Red Kidney Beans vs Spanish Tomato Sauce:

• 1 pound of Boiled Red Kidney Beans has 2.2 times more Vitamin B1 and 9.3 times more Vitamin B9 than Spanish Tomato Sauce.
• While 1 lb of Canned Spanish Tomato Sauce contains more Vitamin A, 2.2 times more Vitamin B3, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6 and 7.2 times more Vitamin C than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Spanish Tomato Sauce provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Red Kidney Beans as well as Canned Spanish Tomato Sauce have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Red Kidney Beans vs Spanish Tomato Sauce:

• 1 pound of Boiled Red Kidney Beans has 1.6 times more Calcium, 1.5 times more Copper, 2.4 times more Magnesium, 2.2 times more Manganese, 3 times more Phosphorus, 2 times more Selenium and 3.1 times more Zinc than Spanish Tomato Sauce.
• While 1 lb of Canned Spanish Tomato Sauce contains 236 times more Sodium and 1.3 times more Water than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Spanish Tomato Sauce contain similar levels of Iron and Potassium per one pound.
• 1 pound of Spanish Tomato Sauce lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Kidney Beans has 3.8 times more Energy, 42 times more Omega 3, 3.1 times more Carbohydrate, 5.3 times more Fiber and 6 times more Protein than Spanish Tomato Sauce.
• 1 pound of Spanish Tomato Sauce provide inadequate amounts of Energy and Omega 3
• Both Boiled Red Kidney Beans as well as Canned Spanish Tomato Sauce provide inadequate amounts of Omega 6 in one pound.