Comparing Nutrients in 1 pound Canned Shellie Beans with Liquids VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Canned Shellie Beans with Liquids	21%	5%	74%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Canned Shellie Beans with Liquids	Tomato Powder	Recommended Dietary Allowance
Energy	4.7% 136kcal	47.2% 1370kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	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	21.6% 28g	261% 339g	130g per day for Men 19-50 years
Sugars	3.94% 2.86g	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	40.6% 15.4g	197% 75g	38g per day for Men 19-50 years
Protein	14.3% 8g	105% 58.6g	56g per day for Men 19-50 years

Vitamins

	Canned Shellie Beans with Liquids	Tomato Powder	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	434% 3910μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	345% 4.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	266% 3.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.8% 0.93mg	259% 41.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	341% 17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	20.4% 81.6μg	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	15.6% 14mg	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	30.2% 36.3μg	184% 221μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Shellie Beans with Liquids	Tomato Powder	Recommended Dietary Allowance
Calcium	13% 132mg	75.3% 753mg	1000mg per day for Men 19-50 years
Copper	40.3% 0.36mg	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	56% 4.5mg	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	192% 807mg	420mg per day for Men 19-50 years
Manganese	75.3% 1.73mg	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	19.4% 136mg	191% 1338mg	700mg per day for Men 19-50 years
Potassium	14.5% 494mg	257% 8741mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	101% 1515mg	40.5% 608mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	70.5% 7.76mg	11mg per day for Men 19-50 years
Water	11% 411g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Shellie Beans with Liquids VS Tomato Powder per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Shellie Beans with Liquids versus 1 lb of Tomato Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Shellie Beans with Liquids vs Tomato Powder:

• 1 lb of Tomato Powder contains 78.4 times more Vitamin A, 28.5 times more Vitamin B1, 14.1 times more Vitamin B2, 44.6 times more Vitamin B3, 28.3 times more Vitamin B5, 9.3 times more Vitamin B6, 6.7 times more Vitamin B9, 37.6 times more Vitamin C, 408.3 times more Vitamin E and 6.1 times more Vitamin K than Canned Shellie Beans Solids and Liquids.
• 1 pound of Canned Shellie Beans with Liquids have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Canned Shellie Beans Solids and Liquids as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Shellie Beans with Liquids vs Tomato Powder:

• 1 pound of Canned Shellie Beans with Liquids has 2.5 times more Sodium and 29.6 times more Water than Tomato Powder.
• While 1 lb of Tomato Powder contains 5.7 times more Calcium, 15.5 times more Copper, 4.6 times more Iron, 11.9 times more Magnesium, 5.1 times more Manganese, 9.8 times more Phosphorus, 17.7 times more Potassium, 2.5 times more Selenium and 6.3 times more Zinc than Canned Shellie Beans Solids and Liquids.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Shellie Beans with Liquids has 10.1 times more Omega 3 than Tomato Powder.
• While 1 lb of Tomato Powder contains 10.1 times more Energy, 12.1 times more Carbohydrate, 69.7 times more Sugars, 4.9 times more Fiber and 7.3 times more Protein than Canned Shellie Beans Solids and Liquids.
• 1 pound of Canned Shellie Beans with Liquids provide inadequate amounts of Energy
• 1 pound of Tomato Powder provide inadequate amounts of Omega 3
• Both Canned Shellie Beans Solids and Liquids as well as Tomato Powder provide inadequate amounts of Omega 6 in one pound.