Comparing Nutrients in 1 pound Tomato Paste VS Canned White Beans

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Canned White Beans	25%	2%	73%

Macro Nutrients

	Tomato Paste	Canned White Beans	Recommended Dietary Allowance
Energy	13% 372kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	1.8% 0.3g	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	74% 96g	130g per day for Men 19-50 years
Sugars	76.2% 55.2g	1.8% 1.3g	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	57.3% 21.8g	38g per day for Men 19-50 years
Protein	35% 19.6g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Canned White 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	36.3% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	26% 0.34mg	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	73.7% 295μg	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	0% 0mg	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	24% 3.6mg	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 White Beans	Recommended Dietary Allowance
Calcium	16.3% 163mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	117% 1.05mg	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	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	102% 2.34mg	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	59% 413mg	700mg per day for Men 19-50 years
Potassium	135% 4599mg	60.6% 2059mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	103% 1542mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	9% 333g	8.6% 318g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Tomato Paste has more Vitamin A, 4.1 times more Vitamin B2, 27.2 times more Vitamin B3, 2.9 times more Vitamin B6, more Vitamin C, 5.4 times more Vitamin E and 3.9 times more Vitamin K than Canned White Beans.
• While 1 lb of Canned White Beans contains 1.6 times more Vitamin B1, 1.3 times more Vitamin B5 and 5.4 times more Vitamin B9 than Canned Tomato Paste.
• 1 pound of Canned White Beans have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Canned Tomato Paste as well as Canned White Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Tomato Paste has 1.6 times more Copper, 2.2 times more Potassium and 3.3 times more Selenium than Canned White Beans.
• While 1 lb of Canned White Beans contains 2 times more Calcium, 1.7 times more Manganese, 5.8 times more Sodium and 1.8 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Canned White Beans contain similar levels of Iron, Magnesium and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Paste has 42 times more Sugars than Canned White Beans.
• While 1 lb of Canned White Beans contains 1.4 times more Energy, 8 times more Omega 3 and 1.7 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Canned White 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 White Beans provide inadequate amounts of Omega 6 in one pound.