Comparing Nutrients in 1 pound Boiled Navy Beans VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans	23%	4%	73%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Boiled Navy Beans	Tomato Paste	Recommended Dietary Allowance
Energy	22% 635kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	3.63% 0.62g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	66% 85.8g	130g per day for Men 19-50 years
Sugars	2.3% 1.68g	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% 0g	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	% 0g	% 26g	g per day for Men 19-50 years
Sucrose	% 1.68g	% 1.36g	g per day for Men 19-50 years
Fiber	125% 47.6g	49% 18.6g	38g per day for Men 19-50 years
Protein	66.7% 37.3g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy Beans	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.6% 1.08mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	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	159% 635μg	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	4.54% 4.1mg	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	0.3% 0.045mg	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans	Tomato Paste	Recommended Dietary Allowance
Calcium	31.3% 313mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	184% 1.66mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	134% 10.7mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	57.2% 240mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	93% 653mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	42.5% 4.67mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	7.82% 289g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Navy Beans VS Tomato Paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Navy 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 Boiled Navy Beans vs Tomato Paste:

• 1 pound of Boiled Navy Beans has 4 times more Vitamin B1, 1.9 times more Vitamin B5 and 11.7 times more Vitamin B9 than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains more Vitamin A, 2.3 times more Vitamin B2, 4.7 times more Vitamin B3, 1.6 times more Vitamin B6, 24.3 times more Vitamin C, 430 times more Vitamin E and 19 times more Vitamin K than Boiled Navy Beans.
• 1 pound of Boiled Navy Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Navy Beans as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Navy Beans vs Tomato Paste:

• 1 pound of Boiled Navy Beans has 1.9 times more Calcium, 1.3 times more Magnesium, 1.7 times more Manganese, 1.7 times more Phosphorus and 1.6 times more Zinc than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 1.7 times more Copper, 1.3 times more Iron, 2.6 times more Potassium, 1.8 times more Selenium and more Sodium than Boiled Navy Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Navy Beans has 1.7 times more Energy, 25.3 times more Omega 3, 1.4 times more Carbohydrate, 2.6 times more Fiber and 1.9 times more Protein than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 32.9 times more Sugars and more Fructose than Boiled Navy Beans.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3
• Both Boiled Navy Beans as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in one pound.