Comparing Nutrients in 1 pound Tomato Paste VS Canned Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Canned Navy Beans	26%	3%	71%

Macro Nutrients

	Tomato Paste	Canned Navy Beans	Recommended Dietary Allowance
Energy	13% 372kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.8g	71.4% 93g	130g per day for Men 19-50 years
Sugars	76.2% 55.2g	1.75% 1.27g	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	36.6% 26.5g	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	% 26g	NA	g per day for Men 19-50 years
Sucrose	% 1.36g	NA	g per day for Men 19-50 years
Fiber	49% 18.6g	61% 23g	38g per day for Men 19-50 years
Protein	35% 19.6g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Canned Navy Beans	Recommended Dietary Allowance
Vitamin A	38.3% 345μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	36% 0.47mg	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	13.6% 54.4μg	70.3% 281μg	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	110% 99mg	3.53% 3.18mg	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	130% 19.5mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.7μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Canned Navy Beans	Recommended Dietary Allowance
Calcium	16.3% 163mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	105% 0.94mg	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	169% 13.5mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	74% 1.7mg	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	53.8% 376mg	87% 608mg	700mg per day for Men 19-50 years
Potassium	135% 4599mg	38.4% 1306mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	48% 26.3μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	102% 1524mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	9% 333g	8.64% 320g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 pound of Tomato Paste vs Canned Navy Beans:

• 1 pound of Tomato Paste has more Vitamin A, 2.8 times more Vitamin B2, 6.3 times more Vitamin B3, 2.1 times more Vitamin B6, 31.3 times more Vitamin C, 5.5 times more Vitamin E and 3.9 times more Vitamin K than Canned Navy Beans.
• While 1 lb of Canned Navy Beans contains 2.4 times more Vitamin B1 and 5.2 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Canned Navy Beans provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Canned Navy Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as Canned Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Tomato Paste has 1.8 times more Copper, 1.6 times more Iron and 3.5 times more Potassium than Canned Navy Beans.
• While 1 lb of Canned Navy Beans contains 1.3 times more Calcium, 1.6 times more Phosphorus and 5.7 times more Sodium than Canned Tomato Paste.
• Both Tomato Paste and Canned Navy Beans contain similar levels of Magnesium, Manganese, Selenium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Paste has 43.5 times more Sugars than Canned Navy Beans.
• While 1 lb of Canned Navy Beans contains 1.4 times more Energy, 12.1 times more Omega 3 and 1.7 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Canned Navy Beans offer comparable quantities of Carbohydrate and Fiber per one pound.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3
• Both Canned Tomato Paste as well as Canned Navy Beans provide inadequate amounts of Omega 6 in one pound.