Comparing Nutrients in 1 pound Boiled White Beans VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans	27%	2%	71%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Boiled White Beans	Tomato Puree	Recommended Dietary Allowance
Energy	21.7% 630kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.5% 114g	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	2.13% 1.54g	30.2% 22g	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	15% 10.8g	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	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	75.2% 28.6g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	79% 44g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.6% 0.54mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	41.6% 6.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	44% 0.57mg	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	92% 367μg	12.5% 50μg	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	0% 0mg	53.4% 48mg	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	28.4% 4.26mg	59.6% 8.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans	Tomato Puree	Recommended Dietary Allowance
Calcium	41% 408mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	145% 1.3mg	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	210% 16.8mg	101% 8.07mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	125% 2.9mg	33.3% 0.77mg	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	73.2% 513mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	75% 2545mg	58.6% 1991mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	57% 6.26mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	7.73% 286g	10.8% 399g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Beans VS Tomato Puree per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled White Beans vs Tomato Puree:

• 1 pound of Boiled White Beans has 4.7 times more Vitamin B1 and 7.4 times more Vitamin B9 than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains more Vitamin A, 1.7 times more Vitamin B2, 10.5 times more Vitamin B3, 1.9 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin C and 2.1 times more Vitamin E than Boiled White Beans.
• Both Boiled White Beans and Tomato Puree provide similar amounts of Vitamin K per one pound.
• 1 pound of Boiled White Beans have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Boiled White Beans as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled White Beans vs Tomato Puree:

• 1 pound of Boiled White Beans has 5 times more Calcium, 2.1 times more Iron, 2.7 times more Magnesium, 3.8 times more Manganese, 2.8 times more Phosphorus, 1.3 times more Potassium, 1.9 times more Selenium and 3.8 times more Zinc than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 1.4 times more Water than Boiled White Beans.
• Both Boiled White Beans and Tomato Puree contain similar levels of Copper per one pound.
• 1 pound of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled White Beans has 3.7 times more Energy, 17.3 times more Omega 3, 2.8 times more Carbohydrate, 3.3 times more Fiber and 5.9 times more Protein than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 14.2 times more Sugars than Boiled White Beans.
• 1 pound of Tomato Puree provide inadequate amounts of Energy and Omega 3
• Both Boiled White Beans as well as Canned Tomato Puree provide inadequate amounts of Omega 6 in one pound.