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

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Spanish Tomato Sauce	16%	7%	77%

Macro Nutrients

	Royal Red Kidney Beans	Spanish Tomato Sauce	Recommended Dietary Allowance
Energy	51.5% 1492kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	204% 265g	25.3% 33g	130g per day for Men 19-50 years
Sugars	NA	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	297% 113g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	205% 115g	11.7% 6.53g	56g per day for Men 19-50 years

Vitamins

	Royal 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	147% 1.77mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	36.6% 5.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.7% 3.53mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	446% 1783μg	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	22.7% 20.4mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Spanish Tomato Sauce	Recommended Dietary Allowance
Calcium	59.4% 594mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	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	493% 39.5mg	197% 15.8mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	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	263% 1842mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	180% 6105mg	49.2% 1674mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	143% 2141mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	1.46% 54g	11% 404g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Royal 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 Royal Red Kidney Beans vs Spanish Tomato Sauce:

• 1 pound of Royal Red Kidney Beans has 5.3 times more Vitamin B1, 3.9 times more Vitamin B2, 1.6 times more Vitamin B3, 2.8 times more Vitamin B5, 2.2 times more Vitamin B6 and 28.1 times more Vitamin B9 than Spanish Tomato Sauce.
• While 1 lb of Canned Spanish Tomato Sauce contains more Vitamin A and 1.9 times more Vitamin C than Raw Royal Red Kidney Beans.
• 1 pound of Royal Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Royal 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 Royal Red Kidney Beans vs Spanish Tomato Sauce:

• 1 pound of Royal Red Kidney Beans has 7.7 times more Calcium, 6.3 times more Copper, 2.5 times more Iron, 7.3 times more Magnesium, 5.1 times more Manganese, 8.5 times more Phosphorus, 3.6 times more Potassium, 5.3 times more Selenium and 7.8 times more Zinc than Spanish Tomato Sauce.
• While 1 lb of Canned Spanish Tomato Sauce contains 36.3 times more Sodium and 7.5 times more Water than Raw Royal Red Kidney Beans.
• 1 pound of Spanish Tomato Sauce lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Royal Red Kidney Beans has 10 times more Energy, 38 times more Omega 3, 8.1 times more Carbohydrate, 17.8 times more Fiber and 17.6 times more Protein than Spanish Tomato Sauce.
• 1 pound of Spanish Tomato Sauce provide inadequate amounts of Energy and Omega 3
• Both Raw Royal Red Kidney Beans as well as Canned Spanish Tomato Sauce provide inadequate amounts of Omega 6 in one pound.