Comparing Nutrients in 1 pound Canned Refried Beans, fat-free VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans, fat-free	27%	5%	68%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Canned Refried Beans, fat-free	Tomato Paste	Recommended Dietary Allowance
Energy	12.4% 358kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	43.4% 0.69g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	3.58% 0.61g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.2g	66% 85.8g	130g per day for Men 19-50 years
Sugars	3.8% 2.77g	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	% 2.77g	% 1.36g	g per day for Men 19-50 years
Fiber	56% 21.3g	49% 18.6g	38g per day for Men 19-50 years
Protein	43.3% 24.2g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans, fat-free	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	11.3% 0.14mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.64mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	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	64.6% 259μg	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	1.2% 0.18mg	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans, fat-free	Tomato Paste	Recommended Dietary Allowance
Calcium	15.4% 154mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	184% 1.66mg	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	92% 7.35mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	64.3% 1.48mg	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	72% 503mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	46% 1560mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	106% 1588mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	9.65% 357g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Refried Beans, fat-free VS Tomato Paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Refried Beans, fat-free 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 Canned Refried Beans, fat-free vs Tomato Paste:

• 1 pound of Canned Refried Beans, fat-free has 1.4 times more Vitamin B5 and 4.8 times more Vitamin B9 than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains more Vitamin A, 2 times more Vitamin B1, 10.2 times more Vitamin B2, 8.5 times more Vitamin B3, 1.9 times more Vitamin B6, 24.3 times more Vitamin C, 107.5 times more Vitamin E and 5.7 times more Vitamin K than Canned Refried Beans, fat-free.
• 1 pound of Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin B2, Vitamin C, Vitamin E and Vitamin K
• Both Canned Refried Beans, fat-free as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Refried Beans, fat-free vs Tomato Paste:

• 1 pound of Canned Refried Beans, fat-free has 1.3 times more Phosphorus and 5.9 times more Sodium than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 2.2 times more Copper, 1.8 times more Iron and 2.9 times more Potassium than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Tomato Paste contain similar levels of Calcium, Magnesium, Manganese, Selenium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Refried Beans, fat-free has 21.9 times more Omega 3 and 1.2 times more Protein than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 1.4 times more Carbohydrate, 20 times more Sugars and more Fructose than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Tomato Paste offer comparable quantities of Energy and Fiber per one pound.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3
• Both Canned Refried Beans, fat-free as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in one pound.